Bord Bia has come up with some delicious recipes using Irish whitefish to coincide with its latest campaign, ‘Fish… Surprisingly Simple’.
The new whitefish recipes for Autumn 2022 include Baked Hake with Butternut Squash, Potatoes and Tomatoes; Whiting with a Herb Crust; Haddock Tagine with Couscous; Baked Rice with Hake; Pan-fried Hake with Mussels, as well as Haddock with Butter, Lemon and Caper Sauce.
So, to whet your appetite, why not try this suggestion to break up the weekly food routine.
Oven Baked Hake with Roasted Vegetables and Basil Oil
Get fantastic results with minimum effort – serves 4.
Ingredients
4 x 150g hake fillets, skinned and boned
2 red peppers, cut into 3cm chunks
1 courgette, cut into 3cm chunks
2 garlic cloves, peeled and crushed
1 teasp. cumin
2 tablesp. rapeseed or olive oil
Salt and freshly ground black pepper 200g cherry tomatoes.
Basil Oil – A handful of basil leaves, a little salt and 3 tablesp. olive oil.
To serve: Boiled potatoes.
Method
Preheat the oven to Gas Mark 4, 180°C (350°F). Place the peppers, courgette and garlic in a roasting tin. Add 1 tablespoon of oil, sprinkle over the cumin, season and toss to combine. Roast in the hot oven for 15 minutes. Remove from the oven and add the tomatoes. Return to the oven for a further 5 minutes. Then place fish fillets on top of the vegetables, drizzle over the remaining oil, season and roast for approximately 15 minutes until the fish is cooked through.
To make the basil oil: Simply place the basil leaves in a mortar with a little salt and the olive oil and stir with the pestle until the leaves break down. Alternatively use a mini processor.
To serve: Drizzle a little basil oil over the hake and serve with the roasted vegetables and boiled potatoes.
Nutritional analysis per serving: Energy: 387 kcal, protein: 29g, fat: 15g (2.1g saturated), iron: 2mg, carbohydrate: 23g.
