Hake w/a dill sauce & garlic greens

Cod and Hake are 2 nice thick fish that are quite meaty. Monkfish is even meatier but is pricey. They are an excellent protein, lean and a healthy break from meat. A source of iodine, essential for the thyroid gland. Try to eat fresh fish,  2 to 3 times a week.

This is a fast meal to prepare and if you are home-based, it is ideal.

Leave out the butter of you are on Low Fat and reducing fat content to 5g

1 Serving: Carb: 6g     Kcals 274

One serving

Fibre

Protein

Carbohydrate

Fat

5g

40g

6g

10g

Ingredients

Makes 2 serving

150g x 2 hake/cod

80g x 2 courgette

80g x 2 green beans

1 clove garlic

10g butter (leave out on Low Fat)

10g olive oil

fresh dill

Capers

chilli & garlic spice seasoning

Method

Pre-Heat the oven to 180.

Lightly butter the oven dish just under where your fish skin will sit. Drizzle lemon juice over the fish and place in the oven. Turn down the oven to 160. Bake for 15-20 minutes (depending on thickness of the fish) and then you are going to switch your oven to grill mode and lightly brown (3 mins)  the top of the fish, refreshing with lemon. Dried out white fish is horrible so use your fork to check it if you are unsure.

Wash the courgette and slice really thinly. Wash the green beans. Try to buy European/Irish beans, grown under our strict farming regulations.

Boil the green beans in boiling water for 2 minutes and drain

Melt 5g butter and 5g oil in a frying pan and toss in the crushed garlic, beans and courgettes, sprinkle with chilli and garlic seasoning and fry at a medium heat for 5 minutes.

When everything else is ready, in another little frying pan, melt 5g butter and 5g oil and add in the amount of finely chopped dill you would like and add in lemon juice and capers. Add black pepper and salt, taste and adjust the lemon and seasoning to suit you. Drizzle this over the fish when it is cooked and on your plate. If you cook this sauce too far in advance, the dill goes black and clogs together.