Fishing for compliments - Seafood recipes from Indy Power
Published 10/07/2016 | 02:30
This fried hake is light, crispy and perfect for feeding a big crowd
This is the perfect light summer dinner with a side of greens or my Shaved Summer Salad from a few weeks back. The fish is gorgeously crisp and tastes amazing with the simple citrusy sauce and capers. Sole and cod work wonderfully with this recipe too, but I like to opt for more sustainable hake. This is so quick and easily adapted for a crowd - double or triple the recipe if you're feeding more mouths, just crisp the fish in batches rather than overcrowding the pan, or make it kid-friendly by serving the sauce on the side.
Serves 2. Gluten-free, dairy-free & paleo-friendly.
60g of ground almonds
¼ tsp of garlic powder
Coarse salt and pepper
2 hake fillets
2 tbsp of olive oil
125ml of chicken stock
Juice of two lemons
35g of capers
Handful of fresh parsley
Combine the ground almonds, garlic powder and a good pinch of coarse salt and pepper.
Step 1: Coat fish
Sprinkle some of the almond mixture out on a large chopping board and place your hake fillets on top. Use more, as you need it, patting and pressing it on to coat the fish. Flip them over and repeat until well coated.
Step 2: Cook fish
Add the olive oil to a medium frying pan on medium-high heat. When it's hot, add in the hake fillets. Cook for 3-4 minutes until crisp on that side and then carefully flip them over. Continue cooking for another few minutes until crisp on both sides and cooked through. Remove the fish from the pan and set it aside.
Add the stock to the pan with the lemon juice and capers. Adjust the heat to a gentle simmer and let it reduce and thicken for about 5 minutes. Plate the hake and spoon on the sauce. Chop the parsley and sprinkle it on top before serving along with some lemon wedges.
Step 3: plate with sauce
Plenty more fish in the sea?
Sustainable seafood is critically important for the ocean's well-being and, in turn, our own. When we consume seafood, it has a huge impact on the ecosystem, so it's important that we make informed and wise decisions when it comes to our individual consumption.
Fishing fleets are more efficient than ever, and with the demand for seafood continuing to grow, a worrying 70pc of the world's fisheries are overexploited. Sustainable seafood is about balancing the needs of today without negatively affecting future generations, and knowing what type of fish to choose and where it comes from can make all the difference. You can help reduce the strain on certain species by choosing seafood that is caught or farmed using methods that prioritise the long-term life of the species as well as the well-being of the oceans. The best way to do your bit is to shop at reputable local fishmongers and ask their advice on which fish to eat and which to avoid.
Capers! I’m a vinegar fiend so ever since I was a little kid, I’ve always loved capers. You can buy them in oil, water or vinegar but I always opt for ones in vinegar, they just have the best tangy flavour that adds something really special to your dish. They’re also full of phytonutrients, antioxidants and vitamins and are high in the flavonoid quercetin, which acts as an anti-bacterial, anti-carcinogenic and anti-inflammatory. Add them to sauces, stews, salads; they’re even great for breakfast — I love having scrambled eggs with smoked salmon and capers in the morning.