msc_ecolabel

Pan fried hake with crisp sweet garlic

Prep Time 0 mins
Cooking Time 15 mins
Serves 2
 Headshot of Mitchell Tonks

Recipe By

Mitch Tonks Mitch is an acclaimed restaurateur, chef, author and an MSC Wild One.

Cape hake

Olive oil
6 MSC certified hake steaks
Sea salt
Freshly ground black pepper
2 cloves garlic, finely chopped or sliced
Extra virgin olive oil
Lemon juice- to taste
Handful of parsley, finely chopped

1. Heat up a heavy-based frying pan on a high heat, then add just enough olive oil to fry the fish in. Season the fish steaks all round with a light sprinkling of sea salt and freshly ground black pepper.

2. Lay the fish in the pan and fry for a minute or two, then add the garlic. Keep frying the fish until the garlic is golden brown, and emitting a sweet flavour- lower the heat to medium/high to make sure the garlic doesn’t burn.Turn the fish after 3-4 minutes  and cook for around 3 minutes on the other side. Once the fish is fully cooked, remove only the fish steaks from the pan and onto a serving dish- leave behind the garlic and oil mixture.

3. Take the pan off the heat, then add a good splash of the extra virgin olive oil with a pinch of sea salt to the garlic and juices left in the pan. The residual heat of the pan will be sufficient to warm it all through; there is no need to put it back on the flame. Add a good squeeze of lemon juice, then the parsley, and give it a good stir. Dress the fish with this mixture.

Ingredients

Method

Olive oil
6 MSC certified hake steaks
Sea salt
Freshly ground black pepper
2 cloves garlic, finely chopped or sliced
Extra virgin olive oil
Lemon juice- to taste
Handful of parsley, finely chopped

1. Heat up a heavy-based frying pan on a high heat, then add just enough olive oil to fry the fish in. Season the fish steaks all round with a light sprinkling of sea salt and freshly ground black pepper.

2. Lay the fish in the pan and fry for a minute or two, then add the garlic. Keep frying the fish until the garlic is golden brown, and emitting a sweet flavour- lower the heat to medium/high to make sure the garlic doesn’t burn.Turn the fish after 3-4 minutes  and cook for around 3 minutes on the other side. Once the fish is fully cooked, remove only the fish steaks from the pan and onto a serving dish- leave behind the garlic and oil mixture.

3. Take the pan off the heat, then add a good splash of the extra virgin olive oil with a pinch of sea salt to the garlic and juices left in the pan. The residual heat of the pan will be sufficient to warm it all through; there is no need to put it back on the flame. Add a good squeeze of lemon juice, then the parsley, and give it a good stir. Dress the fish with this mixture.
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