Pan-fried hake with curried mussels
This recipe by Chantelle Nicholson was created in collaboration with the Marine Conservation Society to showcase how you can easily make sustainable swaps in your cookery. It uses hake, a great sustainable alternative to cod, and mussels, a sustainable alternative to prawns, as the base of this spiced fish stew, rich with coconut milk. Sustainability of hake varies depending on where and how it’s caught. To make sure you are choosing the most environmentally friendly option, check the Good Fish Guide.
Ingredients
Metric
Imperial
- 2kg mussels
- 4 hake fillets, 100g each
- 20g of butter
- 2 tbsp of sesame oil
- 1 large leek, cut into 1 cm diagonal pieces
- 1 banana shallot, peeled and finely sliced
- 1 garlic clove, peeled and finely sliced
- 10g of fresh ginger, peeled and finely sliced
- 1 tbsp of curry powder
- 1/4 tsp cumin seeds
- 1/4 tsp fennel seeds
- 200g of coconut milk
- 1/2 bunch of fresh coriander, finely chopped
Method
Rinse the mussels under cold running water. Remove any visible barnacles and dirt. Pull any beards towards the hinged-end of the mussel shell and pull firmly until it comes out. If any of the mussels are open, tap them hard against a work surface and if they don’t close, discard them
- 2kg mussels
Place a large non-stick frying pan on a medium-high heat. Add the butter. When foaming, season the hake pieces on each side then pop into the pan. Cook on each side until golden brown. Remove the pan from the heat and allow the fish to continue cooking throughout
- 20g of butter
- 4 hake fillets, 100g each
Pop the sesame oil into a large saucepan with a lid, big enough to fit all of the mussels. Put onto a high heat. When hot, add the leeks, shallots, garlic, ginger and a good pinch or two of salt. Cook for two minutes
- 2 tbsp of sesame oil
- 1 large leek, cut into 1 cm diagonal pieces
- 1 banana shallot, peeled and finely sliced
- 1 garlic clove, peeled and finely sliced
- 10g of fresh ginger, peeled and finely sliced
Add the spices and cook for a further minute
- 1 tbsp of curry powder
- 1/4 tsp cumin seeds
- 1/4 tsp fennel seeds
Add the coconut milk and bring to the boil
- 200g of coconut milk
Add the mussels, place the lid on and cook on a rapid heat for 4 minutes. Remove the lid and check to see if most have opened. If they still have a way to go then place the lid back on and cook for a further minute. Discard any unopened mussels
Finish with the chopped coriander, then divide the mussels and broth between four bowls. Add the fish and enjoy
- 1/2 bunch of fresh coriander, finely chopped
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