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
RTÉVerified account @rte 18 minutes ago
Neven Maguire’s Mediterranean monkfish and potato stew with an almond crumb, Nom, Nom. Check out the recipe here: https://www.rte.ie/lifestyle/recipes/2017/0301/856327-nevens/ …, via @rtefood.
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Neven’s Irish Food Trails
To celebrate the final episode of Neven’s Irish Food Trails on RTÉ One tonight at 7:30 pm, we’re making Neven’s Mediterranean monkfish and potato stew with an almond crumb.
This is an excellent fail-safe recipe that I often find myself cooking at home. The almond crumb makes it into something just a bit more glamorous. Of course, you could use any fish you like and add some shellfish too if you feel like pushing the boat out.
Serves: 4
by @alanclarkeoffical on Instagram see it here https://bit.ly/3trcFym Alan Clarke by @alanclarkeoffical on Instagram see it here https://bit.ly/3trcFym Alan Clarke
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
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
Dublin Bay prawns are also known as langoustines and are served here with traditional Irish potato pancakes called boxty.
To make the kale and cabbage, mix the vinegar, oils, sugar and garlic together in a small bowl and season with salt. Dress the kale and cabbage with the vinaigrette and set aside.
To make the lovage purée, heat the cream in a saucepan and add the lovage and kale. Stir well, add the salt and sugar and cook until the leaves have wilted. Transfer to a food processor or blender and blitz to a purée.
To make the boxty, mix the mashed potato, grated potato and flour in a large bowl. Whisk in the milk and egg and season with salt and pepper. Heat the oil in a frying pan and add the potato mixture to make a thin pancake, slightly thicker than a crêpe. Cook for 2–3 minutes on each side until golden brown. Use a round biscuit cutter to make 4 small pancakes.
To make the Dublin Bay prawns, bring a saucepan of water to the boil and blanch the prawns for 5 seconds. Immediately plunge the prawns into iced water and then peel away the shells and devein. Heat the butter, garlic and lemon juice in a frying pan and cook the prawns until they are pink and cooked through.
To serve, place the kale and cabbage on warmed plates and top with the prawns. Dot the lovage purée around the edges of the plates and finish with the lemon zest and radish. Serve the boxty on the side.
Foodaware 