Monday, August 9, 2010

Lemon hake and soy potato mash : Wk33/1

Serves 4 : Very easy : Quick
240gm mashing potatoes
240gm frozen soybeans
100ml fat free milk
2 Tblsp chopped parsley
1 Tblsp lemon juice

200gm cherry tomatoes
2 cups frozen peas

4 fillets hake, skinless
Fish seasoning

To garnish:
Zest from 1 lemon
2 Tblsp chopped parsley

Peel the potatoes and cook in lightly salted boiling water until tender.
Add the soybeans and cook for a further 5 minutes.
Mash roughly, adding the parsley, milk and lemon juice.
Keep warm.

Steam, boil or microwave the frozen peas.
Drain and keep warm.

Spray a large frying pan with non-stick cooking spray.
Toss in the tomatoes and allow them to heat through and become soft.

Sprinkle the fish seasoning over the hake.
Dry fry the hake in the same pan as the tomatoes, turning after 5-7 minutes or so.
Cook for a further 5 minutes, or until the fish flakes easily.

Serve the fillets alongside the vegetables.
Garnish with lemon zest and parsley.

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