PAN-FRIED HAKE AND TUSCAN BEANS RECIPE
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
- Season the hake with a generous pinch of smoked sea salt at least an hour before cooking.
- 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.
- 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.
- 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.
- 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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