msc_ecolabel

Cape Hake Meuniere

Prep time 10 mins
Cooking Time 10 mins
Serves 4
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Recipe By

Georgia East Food stylist and cookbook author

HAKE_SH
  • 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
     
  1. Melt the butter in a saucepan until foaming or if using, heat the olive oil gently over medium heat.
  2. Dust the hake fillets in flour and season with salt and pepper and add to the butter along with the capers.
  3. Cook the fish for 3-4 minutes on one side then carefully flip and add in the lemon juice.
  4. Cook the fish for a further 2-3 minutes before scattering over the chopped parsley. 
  5. 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

Ingredients

Method

  • 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
     
  1. Melt the butter in a saucepan until foaming or if using, heat the olive oil gently over medium heat.
  2. Dust the hake fillets in flour and season with salt and pepper and add to the butter along with the capers.
  3. Cook the fish for 3-4 minutes on one side then carefully flip and add in the lemon juice.
  4. Cook the fish for a further 2-3 minutes before scattering over the chopped parsley. 
  5. 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
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