“When you choose fish with the MSC blue label, you can be absolutely sure you are making a sustainable choice to have fish in the future, and we all want that – right?”(United Kingdom)
- 4 green chillies
- 1 bunch spring onions, trimmed and halved where the green part meets the white
- Handful mint leaves
- Handful coriander
- 2 garlic cloves
- 1 tbsp ground cumin
- Juice 4 limes
- 3 tbsp olive oil, plus extra to drizzle
- 1 avocado
- 1 large hake fillet (approx. 300g), cut into 2 portions
- Cooked rice or potatoes to serve (optional)
This recipe uses hake but could also be substituted for cod or haddock. If you usually cook with cod or haddock then try giving hake a go with this recipe. It has a similar taste and texture and there is an MSC certified hake fishery in Cornwall.
- To make the sauce, roughly chop the green chillies, the green section of the spring onions, the mint and most of the coriander. Put in a blender with the garlic, cumin, half the lime juice, 2 tbsp olive oil and season with a little salt. Whizz until smooth, then set aside.
Peel and stone the avocado, then roughly chop the flesh. Finely slice the white section of the spring onions. Put both in a bowl and mix in some salt, the remaining lime juice, some coriander and a drizzle of olive oil.
Heat 1 tbsp oil in a frying pan over a medium heat. Season the hake, then put in the pan skin-side up. Add 3 tsp water, then cover the pan with a lid and allow the fish to steam for 3 minutes.
- Once cooked, sit the hake on the plate with a spoonful of avocado alongside, then drizzle the sauce over the top. Serve with rice or potatoes if you like.
“You could also grill, roast or cook the fish in a baking paper parcel with a small knob of butter, salt and pepper, but I like how delicate it is when poached,” Mitch Tonks.
Photography by David Loftus