msc_ecolabel

Cape hake fillet with zucchini salad

Prep time 5 mins
Cooking Time 20 mins
Serves 2
Zanele-van-Zyl

Recipe By

Zanele van Zyl Chef & food stylist, cook book author, recipe developer.

Illustration of Merluccius capensis - Shallow Water Cape Hake
  • 2 x MSC certified cape hake fillets
  • Seasoned flour
  • 3 baby marrows, cut into ribbons (use a vegetable peeler)
  • 1/4 red pepper, cut into strips
  • Black olives
  • Freshly crushed garlic
  • 10 ml olive oil
  • 2 ml lemon juice and 5 ml grated lemon zest
  • Salt and black pepper
  1. Dip the frozen hake fillets in warm water for 2 seconds just before coating.
  2. Coat the fillets in seasoned flour.
  3. Pan-fry the fish in a little pre-heated oil over medium heat for 12 minutes.Turn occasionally.
  4. Combine the baby marrow ribbons, red pepper, olives, garlic, olive oil, lemon juice and zest.
  5. Season with salt and black pepper and marinate for 15 minutes.
  6. Spoon onto a platter and top with the hake fillets.

Recipe by Zanele van Zyl / Irvin & Johnson (I&J).
Ambassador chef: Cooking with Zanele.
Photo credit: I&J.


Ingredients

Method

  • 2 x MSC certified cape hake fillets
  • Seasoned flour
  • 3 baby marrows, cut into ribbons (use a vegetable peeler)
  • 1/4 red pepper, cut into strips
  • Black olives
  • Freshly crushed garlic
  • 10 ml olive oil
  • 2 ml lemon juice and 5 ml grated lemon zest
  • Salt and black pepper
  1. Dip the frozen hake fillets in warm water for 2 seconds just before coating.
  2. Coat the fillets in seasoned flour.
  3. Pan-fry the fish in a little pre-heated oil over medium heat for 12 minutes.Turn occasionally.
  4. Combine the baby marrow ribbons, red pepper, olives, garlic, olive oil, lemon juice and zest.
  5. Season with salt and black pepper and marinate for 15 minutes.
  6. Spoon onto a platter and top with the hake fillets.

Recipe by Zanele van Zyl / Irvin & Johnson (I&J).
Ambassador chef: Cooking with Zanele.
Photo credit: I&J.


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