Hake with Mushrooms, Beans and Kale Recipe

Hake is a sustainable and delicious fish to cook, and this recipe certainly does the fillet justice. Paired with flash-fried wild mushrooms and a warm kale and bean salad, the dressing of soy sauce and sesame oil works surprisingly well with the earthy, autumnal flavours.

Ingredients

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Parsley oil

1 bunch of fresh parsley
200ml of groundnut oil, or any neutral-flavoured oil

Hake and mushrooms

4 hake fillets, 150g each (skin on)
sea salt
2 knobs of butter
300g of wild mushrooms

White beans and kale

1 onion, sliced
2 garlic cloves, finely chopped
200g of kale, rinsed with water and stalks finely chopped (no food waste here!)
400g of cannellini beans, drained (1 can)
1 tbsp of sesame oil
1 tbsp of light soy sauce
1 tbsp of red wine vinegar

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Make the parsley oil by blanching the parsley in boiling water for 30 seconds. Refresh in iced water to retain the herb's green vibrancy

Drain and place the parsley into a blender with the groundnut oil and blitz until completely smooth. Strain through a muslin cloth into a bowl or jug and set aside

Sprinkle a pinch of sea salt on the white flesh of your hake fillets– this will keep the fish firm. Set aside

Heat a knob of butter in a large frying pan until it bubbles, then add the sliced onion. Sauté gently for at least 15–20 minutes, so that it softens properly and sweetens up

Add the garlic and stir through for another 5 minutes, then add the kale and mix. Cover and leave to gently steam for 6–8 minutes, or until wilted but still nice and green

Add the beans, heat through and keep warm until ready to serve

Now is the time to cook the hake. Place the fillets skin-side down in a cold pan and place over a medium heat. Fry for 4 or 5 minutes, then turn to cook for another minute

Meanwhile, in another pan, add the other knob of butter and place over a fairly high heat. Add the mushrooms and toss so that they brown quickly but don't lose too much moisture. Season with a pinch of salt

Before serving, mix together the sesame oil, soy and vinegar, then use this to dress the beans and kale

Serve a portion of the bean and kale mixture in the middle of the plate. Dot the wild mushrooms around the outside and crown the kale with a piece of hake. Finish by drizzling the parsley oil over the fish and around the outside

First published in 2019

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Food Urchin

Danny is a food adventurer, home grower, supper club host and writer of the entertaining and quirky epicurean blog, Food Urchin.

Pan-fried hake with mushrooms, beans, kale and sesame dressing

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