Blog PAN-FRIED GOLDEN HAKE

PAN-FRIED GOLDEN HAKE

14 May 2018

PAN-FRIED GOLDEN HAKE

 

...With toasted chickpea, red pepper & tomatoes...the aromas from this tasty number will make you want to start cooking every night!

-IN YOUR BOX-

1 red pepper

1 garlic clove

3g basil

1 hake fillet

75g baby tomatoes

25g green leaf

8ml Cape Herb & Spice Mediterranean Roasts Rub

120g chickpeas

Wine & vinegar mix:

5ml red wine vinegar

30ml white wine

-WHAT YOU NEED-

Salt & pepper

Butter

Olive oil

Water

-METHOD-

STEP 1: Place a saucepan (big enough for your veg and chickpeas) over a medium-high heat with a glug of olive oil. Drain the chickpeas, and peel and grate the garlic. When your pan is hot, add the chickpeas, stir to coat and then add a generous amount of salt. Fry for about 10-12 minutes, shifting every now and then, until starting to turn golden and crispy. Turn the heat down to low-medium and add the garlic and Cape Herb & Spice Mediterranean Roast Rub. Cook for 2-3 minutes, stirring occasionally until fragrant. Season to taste and remove the pan from the heat. 

STEP 2: Place a second pan over a medium-high heat. Halve the baby tomatoes, and de-seed and slice half the red pepper (setting aside the other half). Place the tomatoes and pepper slices into a bowl, drizzle with olive oil and season with salt. Toss to coat before adding to the pan as soon as it is hot. Fry for 3-5 minutes, shifting occasionally, aiming for a bit of a char on the veg. Remove from the pan on completion and add back to your bowl. Don't wash the pan just yet...

STEP 3: Return the pan to a medium-high heat with a generous drizzle of olive oil. Remove the hake from its’ packaging and season it well with salt before adding to the hot pan, skin side down, cooking for 4-5 minutes until golden. Turn your hake to cook the flesh side. At this point, add a knob of butter and fry for a further 3-4 minutes until cooked through. Remove from pan, drizzle over the melted butter, and let rest for 2 minutes before plating.

STEP 4: When your chickpeas are turning golden, return them to medium heat. Add the tomatoes and pepper. Season further with salt and pepper. Add the wine & vinegar and let reduce for 2-3 minutes until evaporated. Turn off the heat. Taste to test and season further if required. 

STEP 5: Just before your dish is completed, rinse (be water-wise) your green salad leaves. Toss through some olive oil and salt. Rinse and pick the basil leaves off their stems. Finely slice (leaving some leaves aside and whole for garnish) and toss through the chickpeas and veg.

STEP 6: Plate up a bed of your pan-roasted veggies, toasted chickpeas and green salad leaves.Top with the juicy hake, garnish and enjoy! 

Health nut | Low carb | Carey Erasmus | 35 minutes 1 serving | Cook within 2 days

Recipe concept & photography by UCOOK. https://ucook.co.za/