Tag: sea fresh

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“Dug spuds, carrots, onions and picked some stored garlic for dinner tonight. If I combine with locally caught fish can #whatplanetareyouon and @rte tell me how eating avocados would be more sustainable?”#sustainablemehole

Genevieve RD and Inch House pudding liked

Margaret Leahy
@gardenngather

Dug spuds, carrots, onions and picked some stored garlic for dinner tonight. If I combine with locally caught fish can #whatplanetareyouon and

@rte

tell me how eating avcadaos would be more sustainable? #giy #growyourown #Sustainability #sustainablemehole

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Crispy Baked Hake with Yogurt Tartar Sauce

crispy-baked-hake-with-yogurt-tartar-sauce

Panko breadcrumbs, if available, make the coating extra crispy but they are not essential.

Serves 4

Cooking time: 30 minutes

Ingredients

  • 4 hake fillets, approx. 175g each, skinned and boned
  • 25g butter, melted
  • 75g of stale breadcrumbs or Panko breadcrumbs
  • 15g finely grated cheese
  • 1 tablesp. chopped parsley leaves
  • 40g plain flour
  • 1 egg, lightly beaten
  • Salt and freshly ground black pepper

Yogurt Tartar Sauce

  • 150g Greek style yogurt
  • 1 teasp. Dijon-style mustard
  • 1 tablesp. capers, drained and finely chopped
  • 1 small gherkin, finely chopped
  • 1 tablesp. chopped parsley leaves

To Cook

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.

Serving Suggestions

Serve the sauce with the crispy hake, tender stem broccoli and sautéed potatoes.

Nutritional Analysis per Serving

Protein: 43g 

Carbohydrates: 44g 

Fat: 17g 

Iron: 2.3mg 

Energy: 504kcal 

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