Nutrition key to sound health
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.
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
Protein: 39g
Carbohydrates: 52g
Fat: 26g
Iron: 2.4mg
Energy: 644kcal
A Margherita Pizza and a thread of our Extra Virgin Olive Oil, the perfect combination of Art and Tradition.
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.
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
Protein: 39g
Carbohydrates: 52g
Fat: 26g
Iron: 2.4mg
Energy: 644kcal
The Tuscan flavors of warm bruschetta topped with bubbling Irish cheese – truly a taste to behold. This pizza is a wonderful oven-baked twist on the traditional appetizer, making a perfect shared starter or a meal of its own.
Preheat oven to 450°F and line 2 large baking sheets with parchment paper. In a small bowl, stir together tomato, basil, olive oil, vinegar and garlic; set aside. Divide dough into 3 equal pieces. Roll each into a 9-inch circle or 10 x 8-inch rectangle on a lightly floured board. Transfer to prepared baking sheets and sprinkle with Kerrygold Dubliner Cheese. Bake for 12 to 15 minutes or until cheese is lightly browned on the edges. Using a slotted spoon, place equal amounts of tomato mixture on each pizza and sprinkle with shredded Kerrygold Reserve Cheddar Cheese.
The Tuscan flavors of warm bruschetta topped with bubbling Irish cheese – truly a taste to behold. This pizza is a wonderful oven-baked twist on the traditional appetizer, making a perfect shared starter or a meal of its own.
Preheat oven to 450°F and line 2 large baking sheets with parchment paper. In a small bowl, stir together tomato, basil, olive oil, vinegar and garlic; set aside. Divide dough into 3 equal pieces. Roll each into a 9-inch circle or 10 x 8-inch rectangle on a lightly floured board. Transfer to prepared baking sheets and sprinkle with Kerrygold Dubliner Cheese. Bake for 12 to 15 minutes or until cheese is lightly browned on the edges. Using a slotted spoon, place equal amounts of tomato mixture on each pizza and sprinkle with shredded Kerrygold Reserve Cheddar Cheese.
Heat a large frying pan. Season the flour on a plate. Lightly beat the eggs in a shallow dish with a pinch of salt and put the breadcrumbs in a separate shallow dish. Lightly dust the whiting fillets in the seasoned flour and then dip in the beaten egg, shaking off any excess. Coat in the breadcrumbs.
Add the olive oil and butter to the frying pan and cook the coated whiting fillets for 2-3 minutes on each side until crisp and golden brown. The exact time will depend on the thickness of the fillets.
Meanwhile, mix the mayonnaise with the dill and season to taste. Arrange the crispy whiting on warmed plates with the dill mayonnaise and some garden peas to serve.
http://www.bordbia.ie/consumer/recipes/fish/pages/crispywhitingdillmayonnaise.aspx
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