Pan-fried Hake with Peas and Cabbage
White fish (Hake, Cod, Monkfish) is very low fat, has great levels of protein along with 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 : 13g Carb 420 Kcal
One serving of fish
| Fibre | Protein | Carbohydrate | Fat |
|---|---|---|---|
| 6g | 51g | 13g | 18g |
Ingredients
Serves 1
200g Hake/Cod/Haddock
5g of butter
5ml Olive oil
35g 1 thick rasher cut into small pieces, rind removed
1 small, 20g, onion
1 garlic clove
100g frozen Peas
100g, savoy or white Cabbage
1/2 a chicken stock cube with 150ml boiling water
20ml, heaped tablespoon creme fraiche
2 or 3 capers
fresh herbs – parsley
Salt & black pepper
Method
Heat the olive oil in a frying pan on a moderate heat and add the chopped onion, crushed garlic and bacon bits and fry until the bacon is brown. Remove from the pan.
Season the fish with garlic and chilli falls or black pepper and salt. Add the butter to the pan, and place the fish flesh side down for 2 to 3 minutes to brown the top then turn it over, skin side down and add the bacon onion garlic back into the pan.
Add the chicken stock, peas and cabbage leaves and allow to simmer for 3 to 5 mins. Finally add the creme fraiche and heat it through before serving. You can dress with fresh parsley and a few capers
