Wee special of lemon sole, sea arrowgrass brown butter, pickled cockles and sea rocket went down a treat

paul cunningham lemon sole

paul cunningham
@pcbrunels

Wee special of lemon sole, sea arrowgrass brown butter, pickled cockles and sea rocket went down a treat

#forage #special

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Neven Maguire’s Pan-fried Hake with Lemon and Herb Butter Sauce

pan-fried-hake-with-lemon-and-herb-butter-sauce2

 Of course this recipe is great with just parsley but experiment with a combination of soft fragrant herbs sauce as parsley, chives, tarragon or chervil depending on what’s available.

Serves 4

Ingredients

  • 4 x 175g hake fillets, skin on and boned
  • 1 tablesp. olive oil
  • Salt and freshly ground pepper
  • 50g butter
  • ½ lemon, pips removed
  • 1 tablesp. chopped mixed herbs (parsley, chives and tarragon)

To Cook

Heat the olive oil in a large frying pan and add the seasoned hake fillets, skin side down. Cook for a couple of minutes until the skin is just beginning to crisp, then add little knobs of butter to the pan around each hake fillet and cook for another couple of minutes until the skin is crisp.

Turn the hake fillets over and cook for another 3-4 minutes until cooked through. This will depend on the thickness of the fillets. Transfer to warmed plates while you make the sauce.

Add the rest of the butter to the frying pan and allow it to gently melt over a moderate heat. When it has melted, add a squeeze of lemon juice and the herbs, swirling to combine. Season to taste. Spoon this sauce over the hake fillets and serve with steamed broccoli and some sautéed new potatoes.

Serving Suggestions

Steamed broccoli and sauté new potatoes

Tips

Above all be careful not to overcook the fish.  To check, gently prod the thickest part of the fish with a small knife.  If it is cooked, the flesh will look opaque and the flakes will separate easily.  If it isn’t done yet, it will still have the translucent look for raw fish.

Other fish you could use: Whiting, haddock or trout fillets

Nutritional Analysis per Serving

Protein: 39g 

Carbohydrates: 52g 

Fat: 26g 

Iron: 2.4mg 

Energy: 644kcal 

 http://www.bordbia.ie/consumer/recipes/fish/pages/panfriedhake.aspx

Flahavan’s Oatmeal Fish Cakes

 

Fish Cakes

 
Ingredients
100g (4oz) Flahavan’s Progress Oatlets
200g (7oz) Fish Cooked and Flaked (Salmon, Tuna or Crab)
200g (7oz) Potatoes, mashed
1 onion, chopped
25g (1oz) Herbs (parsley and coriander)
150 ml (¼ Pint) of Milk
1Egg
Oil for Frying
Extra Oatflakes for Coating
Method
  1. Sauté onion in oil until soft.
  2. Add the oatflakes to the mashed potatoes together with fish of choice, herbs, onion and enough beaten egg and milk to bind the mixture. Season with salt and pepper.
  3. Shape into fish cakes with your hands and dip each fish cake in oatflakes.
  4. Place frying pan on medium heat and cook fish cakes for 3-4 minutes on each side until brown in colour.
Serve with Lemon and Crème fraîche.
 http://www.flahavans.ie/recipes/oatmeal-fish-cakes/403