Friday, April 8, 2011

Hake with red pepper sauce : Wk65/5

Serves 4 : Very easy : Quick
4 hake fillets (±120gm each)
480gm potatoes
200gm frozen peas
4 basil sprigs, to garnish
1 large red pimento pepper, chopped
1 onion, chopped
1 tsp crushed garlic
1 x 400gm can chopped tomatoes
1 Tblsp lemon juice
¼ cup dry white wine
2 Tblsp capers

First, make the sauce:
Spray a pan with non-stick cooking spray,
Dry fry the onion, garlic and pimento until the onion softens.
Add the tomatoes, lemon juice and wine.
Bring to the boil and then reduce the heat to low.
Simmer for 5 minutes.
Blitz to a smooth puree.
Add the capers, stir well and keep the sauce warm.

Cook the potatoes and peas.
Drain well and keep warm.

Spray a ridged pan with non-stick cooking spray.
Spray the fish fillets with non-stick cooking spray.
Sprinkle fish seasoning or freshly ground black pepper over the fish.

Place the fish in the ridged pan, presentation side down.
Dry fry for about 5 minutes before turning.
Continue to cook the fish until it flakes easily.

Serve the fish with the vegetables and sauce.

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