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Hake with Orange and Dill

Hake with Orange and Dill Serves 4
Ingredients:

  • 4 170g (6oz) hake steaks, defrosted
  • 300ml (10fl oz) fish or chicken stock
  • 1 15ml spoon (1 tbsp) fresh dill
  • salt and freshly milled black pepper
  • 1 15ml spoon (1 tbsp) cornflour
  • 75ml (5 tbsp) fresh orange juice
  • 2 oranges, peeled and cut into segments
  • fresh dill, to garnish

Method

  • Poach the hake steaks in the fish stock with the dill and seasoning for 8-10 minutes.
  • Drain, reserving the poaching liquid and transfer to a warmed serving dish.
  • Mix the cornflour to a paste with the orange juice and add to the poaching liquid along with the orange segments.
  • Cook, stirring until thickened and hot.
  • Spoon some of the sauce over the fish and garnish with fresh dill. Serve remaining sauce separately.

Recipe kindly donated by The Seafish Industry

Hot Salsa FIlled Plaice

Hot Salsa FIlled Plaice Serves 4
Ingredients:
4 225g (8oz) lemon sole or plaice fillets, defrosted, skinned
For the salsa:

  • 1 small mango, peeled and diced
  • 1 red pepper, deseeded and finely chopped
  • 8 cherry tomatoes, quartered
  • 1 red onion, finely chopped
  • pinch of sugar
  • 1 red chilli, deseeded and finely chopped
  • 2 15ml spoon (2 tbsp) rice vinegar
  • grated zest and juice of 1 lime
  • 1 5ml spoon (1 teasp) extra virgin olive oil
  • salt and freshly milled black pepper

Method

  • For the salsa: mix together the mango, red pepper, tomatoes and onion, add the sugar, chilli, vinegar and the zest and juice of 1 lime and the oil. Mix thoroughly and leave to stand for 30 minutes.
  • Lay the fish on a board skinned side up and halve lengthways. Pile the salsa on the tail end of the fillets. Fold the fillet in half, season and place in a large shallow pan.
  • Cover and cook on a low heat for 7 -10 minutes. Remove the cover, and cook uncovered for a further 3 minutes.
  • Serve with wild and white rice garnished with fresh thyme.

Nutritional Values Per Portion (Approx) 259 Kilocalories;
43g Protein; 5g Fat; 12g Carbohydrate; 2g Fibre.

Recipe kindly donated by The Seafish Industry

Smoked Haddock, Cannellini and Lemon Crumb Braise

Smoked Haddock, Cannellini and Lemon Crumb Braise Serves 4
Ingredients:
455g (1lb) natural smoked haddock fillets, defrosted, skinned and cut into 2.5 cm (1”) cubes
grated rind and juice of 2 lemons
55g (2oz) butter
1 15ml spoon (1 tbsp) olive oil
1 onion, finely chopped
2 celery sticks, finely sliced
2 bay leaves
1 227g can chopped tomatoes
425ml (15 fl oz) vegetable stock
1 425g can cannellini beans, drained
3 15ml spoon (3 tbsp) white breadcrumbs
2 15ml spoon (2 tbsp) fresh parsley, roughly chopped
Method
Heat half the butter with the oil and lightly fry the onion and celery until softened.
Stir in the bay leaves, tomatoes and stock, and simmer for 20 minutes. Stir in the lemon juice, cannellini beans and fish, and simmer for 6 – 8 minutes, until the fish is cooked through.
Heat the remaining butter in a pan, and fry the breadcrumbs until crisp and golden. Stir in the grated lemon rind and parsley.
Serve the braise in bowls with the breadcrumbs sprinkled on top.

Recipe kindly donated by The Seafish Industry

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