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
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