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Pan Fried Hake & Tuscan Beans

Prep time
60 mins
Cooking Time
30 mins


msc ecolabel landscape

For the pan-fried hake

  • 2 MSC Cornish hake fillets 
  • 2 tbsp rapeseed oil 
  • 6 sage leaves 
  • Knob of butter 
  • Pinch of smoked sea salt 

For the beans

  • 240g cannellini beans, drained 
  • 50g chorizo [optional] 
  • 2 tbs olive oil 
  • 1 tbsp paprika 
  • 12 cherry tomatoes 
  • 2 cloves of garlic, finely diced 
  • 4 cavalo nero leaves, roughly chopped 
  • Zest of 1 lemon 
  • Splash of white wine 
  • Salt and pepper 


    1. Season your Cornish hake with a generous pinch of smoked sea salt at least an hour before cooking. Cook your beans and tomatoes with garlic, chorizo, and olive oil on a medium heat for 4-5 minutes. Steam your kale in another pan for 3-4 minutes and drain. Add a splash of white wine to the beans and then toss together with steamed kale and lemon zest. Finish with a pinch of salt and cracked black pepper. 
    2. For the hake heat oil in a non-stick pan and place the fish in skin side down. Cook for 2-3 minutes until the skin is crispy and then flip over and add in sage leaves to the pan. Fry the sage in the oil alongside the hake for a further 2-3 minutes and finish with a knob of butter spooned over the fish as it finishes cooking.  
    3. Serve the pan-fried hake on a bed of Tuscan beans and pour the sage oil from the pan over the fish to finish. 
    Looking for more sustainable meal ideas? Why not give James' delicious salt and pepper squid recipe a try too!

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