Baked seasoned Hake with green beans & Bearnaise sauce
White fish (Hake, Cod, Monkfish, Whiting) is very low fat, excellent protein and has essential nutrients such as iodine and zinc. It is available fresh and is plentiful in Ireland.
This is a fast meal to prepare when you come in from work and it does not leave you leaving overfull or tired.
One serving:
Fish : 8g Carb Kcal 446
One serving of fish
| Fibre | Protein | Carbohydrate | Fat |
|---|---|---|---|
| 7g | 51g | 8g | 23g |
Ingredients
1 Serving
200g Hake/Cod/Haddock
5g, 1 teaspoon of fish seasoning
5g of olive oil
lemon juice
Dressing
25ml, Shop bought Bearnaise sauce
160g Green beans
5g, 1 teaspoon extra-virgin olive oil,
Garlic, Black Pepper, Salt seasoning
Method
Preheat the oven to 220 and then turn it down to 180
Rub a little olive oil to the skin of the fish and place the fish skin-side down onto the baking tray.
Sprinkle the Fish seasoning on top. I bought a lovely one in Fresh Avenue containing salt, onion, garlic, lemon peel, black pepper, dill, parsley, sugar, celery and citric acid listed as ingredients. It was much nicer than the Schwartz spice I had in my spice rack.
Drizzle 1 tsp olive oil over the seasoning and a little lemon juice and bake for 18 to 20 minutes.
Wash and chop the beans. Add to boiling water and boil for 2 minutes. Drain and turn the heat off. Drizzle extra virgin oil into the saucepan, adding another spice( I used a dried garlic and chilli seasoning), to the beans.
Finally, microwave 25 ml of a shop bought bearnaise sauce (I got mine in my fishmongers).
The fish will bake while you watch TV or change your clothes after work. This meal only takes 10 mins max to prep and serve.
