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 : 8 Carb   Kcal 446

One serving of fish

Fibre Protein Carbohydrate Fat
7g 51g 8g 23g

Ingredients

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.