Pan-fried hake with mushrooms, beans, kale and sesame dressing
Item 1 of 1
Ingredients
Metric
Imperial
Parsley oil
- 1 bunch of fresh parsley
- 200ml of groundnut oil, or any neutral-flavoured oil
Hake and mushrooms
- 4 hake fillets, 150g each (skin on)
- sea salt
- 2 knobs of butter
- 300g of wild mushrooms
White beans and kale
- 1 onion, sliced
- 2 garlic cloves, finely chopped
- 200g of kale, rinsed with water and stalks finely chopped (no food waste here!)
- 400g of cannellini beans, drained (1 can)
- 1 tbsp of sesame oil
- 1 tbsp of light soy sauce
- 1 tbsp of red wine vinegar
SAVE RECIPE
Method
1
Make the parsley oil by blanching the parsley in boiling water for 30 seconds. Refresh in iced water to retain the herb's green vibrancy
2
Drain and place the parsley into a blender with the groundnut oil and blitz until completely smooth. Strain through a muslin cloth into a bowl or jug and set aside
3
Sprinkle a pinch of sea salt on the white flesh of your hake fillets– this will keep the fish firm. Set aside
4
Heat a knob of butter in a large frying pan until it bubbles, then add the sliced onion. Sauté gently for at least 15–20 minutes, so that it softens properly and sweetens up
5
Add the garlic and stir through for another 5 minutes, then add the kale and mix. Cover and leave to gently steam for 6–8 minutes, or until wilted but still nice and green
6
Add the beans, heat through and keep warm until ready to serve
7
Now is the time to cook the hake. Place the fillets skin-side down in a cold pan and place over a medium heat. Fry for 4 or 5 minutes, then turn to cook for another minute
8
Meanwhile, in another pan, add the other knob of butter and place over a fairly high heat. Add the mushrooms and toss so that they brown quickly but don't lose too much moisture. Season with a pinch of salt
9
Before serving, mix together the sesame oil, soy and vinegar, then use this to dress the beans and kale
10
Serve a portion of the bean and kale mixture in the middle of the plate. Dot the wild mushrooms around the outside and crown the kale with a piece of hake. Finish by drizzling the parsley oil over the fish and around the outside
First published in 2019
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