If you’re looking for a healthy, satisfying meal that doesn’t compromise on flavour — and is safe for diabetics — then Haddock with Salsa Verde, Broccoli and Bean Mash is definitely worth a try. It’s one of those dishes that feels fancy enough for a Friday night but simple enough to knock together midweek. Best of all, it’s packed with protein, fibre, and fresh herbs, making it light, nourishing and seriously tasty.
Haddock is a brilliant fish to work with, especially if you’re trying to eat well. It’s low in fat, high in protein, and has a lovely flaky texture that holds up beautifully under the grill. I like to leave the skin on — it crisps up nicely with just a spritz of 1-cal olive oil spray, and adds a bit of extra texture to your plate. Plus, cooking fish under the grill means you don’t need loads of oil to get a golden, delicious result.
The real magic of this dish is in the combination of the creamy bean mash and that punchy, herby salsa verde. For the mash, you’ll need a tin of borlotti beans, drained and simmered briefly with some fresh broccoli florets. It’s a nice swap for heavier mashed potatoes, especially for anyone keeping an eye on their blood sugar levels. Borlotti beans are packed with fibre, keeping you fuller for longer and helping to maintain steady energy levels.
Once the beans and broccoli have simmered away for about five minutes, they get mashed together with a dollop of light crème fraîche. The result? A chunky, creamy mash with just enough bite from the broccoli, balancing out the richness of the fish perfectly.
Then comes the salsa verde — and trust me, once you’ve made it, you’ll want to drizzle it over everything. This vibrant green sauce is made by blitzing together a handful each of flat-leaf parsley, basil, and mint with a clove of crushed garlic, a teaspoon of drained capers, a couple of small sliced gherkins, and some good olive oil. Anchovy fillets (rinsed to wash off any excess salt) bring a lovely depth of flavour without making the sauce taste fishy, so don’t be put off if you’re not usually a fan of anchovies. A teaspoon of water helps thin it down to the perfect drizzle consistency.
Everything comes together beautifully — the crispy haddock, creamy broccoli and bean mash, and that fresh, tangy salsa verde. I like to finish the plate with a wedge of lemon on the side for a little extra brightness.
What I love most about this recipe is how balanced it is — lots of protein, plenty of greens, good fats from the olive oil, and bold, zesty flavours. It feels indulgent, but it’s light, fresh, and kind to your blood sugar, making it ideal for anyone following a diabetic-friendly diet.
Best of all, Haddock with Salsa Verde comes together in under 20 minutes, so it’s perfect when you want something wholesome but don’t fancy being stuck in the kitchen all evening. Whether you’re cooking for yourself or serving up a lovely dinner for two, Haddock with Salsa Verde, Broccoli and Bean Mash hits the spot every time.
Haddock with Salsa Verde
Ingredients
- 2 large haddock fillets fillets skin on
- 1 spray olive oil
- 400 g borlotti beans drained
- 300 g broccoli florets
- 1/3 bunch flat leaf parsley
- 1/3 bunch basil
- 1/3 bunch mint
- 1 clove garlic crushed
- 1 tsp capers drained
- 2 tbsp olive oil
- 2 small gherkins sliced
- 3 medium anchovy fillets
- 2 tbsp crème fraiche light
Instructions
- Give the haddock a pump of spray oil and lay skin side up on a sheet of parchment paper.2 large haddock fillets, 1 spray olive oil
- Preheat the grill to high and grill the fish for 3-4mins. Turn, spray with oil and grill for a further 3-4 mins.1 spray olive oil
- Meanwhile, bring a large pan of water to the boil, add the beans and broccoli and simmer for 5 mins.400 g borlotti beans, 300 g broccoli florets
- Put the herbs, garlic, capers, oil and gherkins in a blender.1/3 bunch flat leaf parsley, 1/3 bunch basil, 1/3 bunch mint, 1 clove garlic, 2 tbsp olive oil, 2 small gherkins, 1 tsp capers
- Wash the salt from the anchovy fillets and pat dry. Add to the blender and blend the sauce until finely chopped, adding 1 sp of water to thin the sauce if necessary.3 medium anchovy fillets
- Drain the broccoli and beans, return to the pan, add the crème fraiche and coarsely mash.2 tbsp crème fraiche
- Divide the mash between 2 plates, top each with the fish and add the salsa verde.
- Serve with a lemon wedge.
15 comments
Perfect
Such a simple recipe but so tasty.
The mash with the crème fraîche was delicious and I loved the extra texture from the broccoli.
I’m always looking for diabetic-friendly meals and this ticked all the boxes.
The salsa verde was incredible — I actually made extra to keep in the fridge for salads.
Surprisingly quick for how posh it looks! The fresh herbs in the salsa verde made all the difference.
The salsa verde really lifted everything — so much flavour without feeling heavy.
The mash was creamy and satisfying, and the haddock cooked perfectly under the grill.
Didn’t think I’d like anchovies in the sauce but they just gave it depth, no fishiness at all.
Quick, full of flavour, and I feel good after eating it.
Would have put this dish ingredients together in a million years but they work so well together.
Absolutely loved this dish.
Grilled haddock can sometimes be bland but not with this recipe — the herb sauce takes it to another level.
Great healthy dinner.
I’m trying to cut back on carbs and this was perfect — the bean mash was filling without feeling stodgy.