Cooking with Cape Hake is always an absolute pleasure. It's a fish that is as sustainable as it is delicious, which means that future generations will get to enjoy everyone's favourite seafood!
Prep time
10 mins
Cooking Time
10 mins
Serves
4
Ingredients
- 800g MSC certified hake fillets
- 50ml plain flour
- Coarse ground sea salt and black pepper
- 8-10 caper berries
- 3-4 brown MSC certified anchovy fillets
- 3 tablespoons of butter or olive oil
- 1 lemon, juiced
- Flat-leaf parsley, roughly chopped
Method
- Melt the butter in a saucepan until foaming or if using, heat the olive oil gently over medium heat.
- Dust the hake fillets in flour and season with salt and pepper and add to the butter along with the capers.
- Cook the fish for 3-4 minutes on one side then carefully flip and add in the lemon juice.
- Cook the fish for a further 2-3 minutes before scattering over the chopped parsley.
- Transfer the fillets to a warmed serving dish and serve immediately with extra lemon wedges, steamed green beans and new potatoes.
Content contributed by Irvin & Johnson Limited
www.ij.co.za
https://www.msc.org/en-us/what-you-can-do/sustainable-recipes/recipe/cape-hake-meuniere
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