Baked juicy Hake with herb dressing & 2 sides

White fish (Hake, Cod, Monkfish, Whiting) is very low fat and an 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 :     0 Carb      316 Kcal

One serving of fish

Fibre Protein Carbohydrate Fat
0g 36g 0g 19g

Ingredients

200g Hake/Cod/Haddock

5g of butter

5 or 6 Capers

half a lemon-juiced

Dressing

2 teaspoons extra virgin olive oil

1 tsp wine vinegar

2 or 3  capers

2 teaspoons fresh herbs, parsley, mint, coriander, basil

Salt & black pepper

Sides

1 serving of Salsa

1 serving of Carrot & Courgette

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

Drizzle lemon and capers over the top of the fish and dot tiny bits of butter on top. Bake for 15 to 20 mins, depending on its thickness. After 10 mins, take out the fish and use a spoon to to lift any of the butter and oil in the pan and put it over the fish.

For the dressing, add the oil, vinegar, herbs and a few more capers to a little bowl. Mix well. Season with black pepper.

Add the 2 salad sides to your dinner plate with the fish on top. Discard the skin and pour over the dressing.

Note: the sides are not included in the above nutritional analysis

Carrot & Courgette recipe 

Salsa Recipe 

Salmon

Try different fish with the various sides – Cabbage slaw, Salsa, Carrot & Courgette and salads.