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


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


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