Pan Fried Hake with Lemon Couscous
Hake with lemon couscous, a delicious fish main. Pairing this great sustainable fish with the fresh flavours of the Mediterranean.
Print
Pin
Save
Servings: 2 servings
Calories: 609kcal
Equipment
- chopping board
- Kitchen knife
- weighing scales
- Measuring jug
- measuring spoons
- Medium sized saucepan
- Non-stick frying pan
Ingredients
Lemon Couscous
- 1 tablespoon olive oil
- 1 red onion (finely chopped)
- 1 courgette (diced)
- 1 red pepper (diced)
- 2 cloves garlic (crushed)
- 100 g couscous
- 1 lemon (juiced and finely grated zest)
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 300 ml hot vegetable stock
- 20 g butter
- 1 handful fresh parsley (chopped)
Pan Fried Hake
- 300 g hake fillet (skinless or skin on, cut into 2 portions)
- 1 tablespoon sunflower oil
- sea salt & black pepper
- 10 g butter
Instructions
Lemon Couscous
- Pour the olive oil to a saucepan and place over a medium heat. Add the onions to the pan and cook gently for 5 minutes taking care to soften but not colour the onion.
- Add the courgette, pepper and garlic to the saucepan and continue to cook for a further minute. Then add the couscous, lemon zest and juice, and sea salt. Stir well to combine.
- Pour the hot vegetable stock over the couscous and take the pan off the heat. Cover with a lid and set aside, leaving the couscous to steam for 5 minutes.
Pan Fried Hake
- Meanwhile place a non-stick frying pan over a medium-high heat and add the sunflower oil. Season both sides of the fish and place skin side down in the pan. Cook the fish for 3 minutes on this side then turn.
- Cook for a further 2 minutes, add the butter during the final minute of the cook and spoon the melted butter over the fish, then remove from the heat.
- The same method applies if cooking skinless hake fillets. Cooking times will vary depending on the thickness of the fillet (see notes below).
To Serve
- The couscous should now have absorbed all the stock, Season with salt and pepper, add the parsley and fork through the butter.
- Spoon the couscous onto warm plates and place a fillet of hake on each. Serve immediately.
Notes
- I have used fresh hake fillets in this recipe, however you can easily substitute with other white fish. Cod, haddock, sea bass, sea bream, or a swordfish steak are great alternatives.
- The cooking time will vary a little depending on the thickness of the fish filet, a thinner fillet taking less time to cook that a thicker piece.
- Fish is cooked when it reaches an internal temperature of 63C (145F) in the thickest part of the fillet.
- When properly cooked fish should be opaque and flake easily when pressed with a fork.
- When cooking delicate fillets of fish, use a good quality non-stick frying pan as this will stop the fish from cooking.
- My top tip if the non-stick on your pan isn't the best, is to line the pan with some baking parchment. Get the pan really hot, line with paper, then add the oil and cook the fish as you would without the paper. It's a great way to ensure the fish doesn't stick to the pan, and cooks the fillets beautifully.
Nutrition Facts
Pan Fried Hake with Lemon Couscous
Amount Per Serving
Calories 609
Calories from Fat 243
% Daily Value*
Fat 27g42%
Saturated Fat 10g63%
Trans Fat 0.5g
Polyunsaturated Fat 2g
Monounsaturated Fat 14g
Cholesterol 32mg11%
Sodium 1413mg61%
Potassium 1185mg34%
Carbohydrates 58g19%
Fiber 7g29%
Sugar 10g11%
Protein 35g70%
Vitamin A 2807IU56%
Vitamin C 128mg155%
Calcium 130mg13%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
• Please note that the nutrition information provided above is approximate and meant as a guideline only •
Tried this recipe? We'd love to see your photos!Mention @lostinf00d or tag #lostinfood!
Share on Facebook