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Pan Cooked Hake With New Potatoes And Vegetables

A simple supper cooked in just 20 minutes.  If you have made my confit tomato recipe and you some in the fridge, they would work really well here but shop bought will be fine.

4 x Hake fillets, skin on

750 g new or Charlotte potatoes

40 g butter

vegetable oil

6 spring onions, sliced

2 courgette, cut into batons

160 g sugar snap peas

130 g baby corn, halved

6 sun dried tomatoes

Pan cooked hake ingredients

Preheat the oven to 100C fan and put plates and a baking tray to warm.

Season the hake fillets with salt and set aside while you cook the potatoes.

Cook the potatoes in a large pan of salted boiling water for 10 minutes. Drain and slice.

In a large non stick frying pan over a medium high heat, add a splash of oil, Add a grinding of black pepper to the fillets and cook skin side down for 4 minutes. Press the fillets down with a spatula to keep them flat. Turn the fish and cook for 2 more minutes (depending on the thickness of the the hake), be careful not to over cook as the fish will be resting on a warm tray while you finish the dish. Remove from the pan and put on the warmed baking tray.

Add the butter to the frying pan and toss in the sliced potatoes and spring onions, cook for a few minutes until the potatoes start to brown. Add the vegetables along with sun dried tomatoes and give everything a good stir.

Divide the vegetables between 4 dinner plates and top with the fish.

Pan cooked hake with new potatoes and vegetables

Pan Cooked Hake with New Potatoes & Veg

Jules
A simple supper cooked in just 20 minutes.  If you have made my confit tomato recipe and you some in the fridge, they would work really well here but shop bought will be fine.
No ratings yet
Prep Time 5 mins
Cook Time 16 mins
Course Main Course
Servings 4 people
Calories 370 kcal

Ingredients
  

  • 4 Hake fillets, skin on
  • 500 g New or Charlotte potatoes
  • 40 g butter
  • 6 spring onions sliced
  • 2 courgettes cut into batons
  • 160 g sugar snap peas
  • 130 g baby corn halved
  • 6 sun dried tomatoes (from a jar)

Instructions
 

  • Preheat the oven to 100C fan and put plates and a baking tray to warm.
  • Season the hake fillets with salt and set aside while you cook the potatoes.
  • Cook the potatoes in a large pan of salted boiling water for 10 minutes. Drain and slice.
  • In a large non stick frying pan over a medium high heat, add a splash of oil, Add a grinding of black pepper to the fillets and cook skin side down for 4 minutes. Press the fillets down with a spatula to keep them flat. Turn the fish and cook for 2 more minutes (depending on the thickness of the the hake), be careful not to over cook as the fish will be resting on a warm tray while you finish the dish. Remove from the pan and put on the warmed baking tray.
    Frying hake fillets skin side down
  • Add the butter to the frying pan and toss in the sliced potatoes and spring onions, cook for a few minutes until the potatoes start to brown.
    Frying potatoes and vegetables
  • Add the vegetables along with sun dried tomatoes and give everything a good stir.
    Vegetables and confit tomatoes
  • Divide the vegetables between 4 dinner plates and top with the fish.

Nutrition

Sodium: 186mgCalcium: 166mgVitamin C: 85mgVitamin A: 942IUSugar: 9gFiber: 8gPotassium: 2092mgCholesterol: 1mgCalories: 370kcalMonounsaturated Fat: 1gPolyunsaturated Fat: 1gSaturated Fat: 1gFat: 2gProtein: 42gCarbohydrates: 49gIron: 5mg
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