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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
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Dennis Korn•Art of Now (Nature Sounds)
Tomato and Red Onion Salad
Pea and Potato Mash
Heat a little olive oil in a large frying pan. Season the fish and add to the pan, skin side up. Fry for 3-4 minutes then turn it over. Add a knob of butter to the pan and continue to cook the fish for another 3-4 minutes until it flakes easily with a fork. As the butter melts spoon it over the fish.
Meanwhile combine the salad ingredients. Taste for seasoning.
Heat the milk and butter in a saucepan then combine with the cooked potatoes and peas. Mash well. Season to taste.
Serve the fish with the Tomato and Red Onion Salad and Pea and Potato Mash.
Protein: 41g
Carbohydrates: 48g
Fat: 19g
Iron: 2mg
Energy: 522kcal
http://www.bordbia.ie/consumer/recipes/fish/pages/panfriedwhiting-tomatoandredonionsalad.aspx
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Dennis Korn•Art of Now (Nature Sounds)
Preheat oven to Gas Mark 6, 200°C (400°F). Line a large baking tray with parchment paper. Brush a little of the melted butter over the parchment paper.
Place the breadcrumbs in a shallow dish with the grated cheese and parsley. Place the flour and egg in separate shallow dishes.
Season the hake with a little salt and black pepper. Dip the hake, one piece at a time, into the flour, shake off the excess, then dip into the egg and finally into the breadcrumb mixture. Place on the baking tray. Brush the remaining melted butter over the top and sides of the fish. Place in the oven and bake for 15 minutes or until cooked through.
Meanwhile make the Yogurt Tartar Sauce:
Place yogurt, mustard, capers, gherkin, parsley, salt and pepper in a small bowl. Mix well to combine.
Serve the sauce with the crispy hake, tender stem broccoli and sautéed potatoes.
Protein: 43g
Carbohydrates: 44g
Fat: 17g
Iron: 2.3mg
Energy: 504kcal
http://www.bordbia.ie/consumer/recipes/fish/pages/crispybakedhakewithyogurttartarsauce.aspx
Ballymaloe Cookery @BallymaloeCS
At the right time of year we get the most wonderful Prawns in the waters off #Ballycotton. Perfect with a little Homemade mayonaisse
Charlotte Pike liked
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Dennis Korn•Art of Now (Nature Sounds)
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