If you're short on time midweek, then this fish supper is a simple go-to meal that doesn't disappoint.


Prep time: 5 minutes

Cooking time: 15 minutes




For the pan-fried hake

  • 2 Cornish hake fillets
  • Pinch of smoked sea salt
  • 2 tbsp rapeseed oil
  • 6 sage leaves
  • Knob of butter

For the beans

  • 2 tbsp olive oil
  • 240g cannellini beans, drained
  • 12 cherry tomatoes
  • 2 garlic cloves, finely chopped
  • 50g chorizo (optional)
  • 4 cavolo nero leaves, roughly chopped
  • Splash of white wine
  • Zest of 1 lemon
  • 1 tbsp paprika


  1. Season the hake with a generous pinch of smoked sea salt at least an hour before cooking.
  2. For the beans, heat the oil in a pan over a medium heat and cook the beans, tomatoes, garlic and chorizo (if using) for 4-5 minutes.
  3. Steam the cavolo nero in another pan for 3-4 minutes, then drain. Add a splash of white wine to the beans, then toss them together with the steamed kale, lemon zest and paprika. Season with a pinch of salt and some freshly ground black pepper.
  4. For the hake, heat the oil in a non-stick pan and add the fish skin-side down. Cook for 2-3 minutes until the skin is crisp, then flip them over and add the sage leaves to the pan. Fry the sage in the oil alongside the hake for a further 2-3 minutes and finish with a knob of butter spooned over the fish as it finishes cooking.
  5. Serve the pan-fried hake on the bean mixture and pour the sage oil from the pan over the fish to finish.

Recipe by James Strawbridge, MSC Ambassador, for Sustainable Seafood Week

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2023-05-17T09:06:23Z dg43tfdfdgfd