Aromatic hake, pan fried with mixed beans, tomato and spinach!

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Quick and easy to make this Hake fillet is so succulent and full of flavour!  The sweet vinegar soaked mixed bean salad really enhances the flavours, along with fennel and of course my usual paprika!  This meal dances on the pallet.

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An economical dish, but not skimping in taste this was so easy to cook!  After watching on TV, Jamie and Jimmy’s Friday Night Feasts, on Channel 4 last Friday, they inspired me to cook more fish dishes,  which are sustainable.

I did know that some of the fish we buy is so wasteful to many marine lives and is harmful to the environment.  I just hadn’t realised that it is everywhere to buy and there is a choice on how to buy.  They highlighted looking for the MSC blue logo.  This means that the fish has come from a sustainable source, it is fished responsibly.  Jamie focussed on the fact that lots of people don’t know what to do with fish.

On a mission, I went to the fish monger looking for the blue sign. Out of 10 varieties, only 5 had the MSC logo.  This logo doesn’t make it a high price point.  On the contrary, each fillet of 200 grams of Hake was £2 each, much cheaper and tastier than cod.  (click on the logo to take you to the programme)

INGREDIENTS            SERVES 2

  • x 2 Hake fillets 150 – 200 grams  (or any other white fish such as Pollock)
  • x 1 can of mixed bean salad
  • x 5 spring onions chopped
  • x 12 cherry vine tomatoes chopped
  • x 2 garlic cloves finely chopped
  • x 1 tsp of dried fennel
  • x 1 tsp of paprika
  • x 1 tsp of dried mixed herbs
  • 1 red chilli chopped (optional)
  • Large hand full of spinach
  • x 1 large lemon
  • Large sprinkling of Salt and Pepper
  • Teaspoon of sugar or sweetener
  • Drizzle of Olive Oil, or low Calorie Spray

 

Method

You need a large frying pan.  Take the fish out of the packet, pat it down with some kitchen paper taking of any extra juices.  On both sides sprinkle with mixed herbs, salt and pepper and a good squeeze of lemon juices.  Leave to rest.

On a chopping board chop the tomato, spring onions and garlic.

Now spray or drizzle the pan with oil, put it on a medium to high heat, when the pan is hot place in the Hake fillets.  When golden on one side about 3 – 4 minutes turn over.  Add the spring onion, tomatoes, garlic, chilli and spices to the pan around the edges of the hake.  Turn down the heat slightly so they soften gently stirring occasionally for a further 3 – 4 minutes.  Check the Hake is cooked through, checking with  a knife at the thickest part.

Once cooked add another large squeeze of lemon juice, a sprinkling of sugar (or sweetener)  add the mixed bean salad, then add the spinach leaves.  Stir for a minute or two until soft.  When soft, lift out the mixture into two bowls, grate with parmesan cheese, add the hake and do the same.

Any questions please get in touch, would love to hear from you.

Enjoy!

Emily x


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3 thoughts on “Aromatic hake, pan fried with mixed beans, tomato and spinach!

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