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Pan Fried Hake, Courgette, Parsley & Lemon Potatoes with Salsa Verde

07th, Oct 2019

Hake is a fantastic source of lean protein which will keep hunger at bay. Served alongside a variety of anti-inflammatory ingredients such as parsley, garlic and lemon.


500g hake loin skin on (get your fishmonger to portion it into 4)
2 courgettes
500g baby boil potatoes
30g flat leaf parsley
1 lemon
50ml rapeseed oil salt and pepper 


25g mint
25g basil
25g parsley
2 garlic (crushed)
10g capers
5 fillets anchovies (in brine)
2 gherkins
25g wholegrain mustard
25ml white wine vinegar
50ml rapeseed oil



• Place all the ingredients except the oil into a food processor and blitz making sure to scrape down the sides.
• Add the oil and blitz to combine, season with salt and pepper and cover.


• Chop the parsley and zest the lemon, mix with a little rapeseed oil and set aside.
• Boil the potatoes.


• Heat a griddle pan over a high heat.
• Slice the courgette diagonally and toss in a little rapeseed oil and season with salt and pepper.
• Lightly char on both sides and set aside.


• Briefly rinse the hake under cold water and dry well.
• Heat 10ml of rapeseed oil in a large non-stick pan.
• Season the hake on both sides.
• Cook for 4 mins skin side down (don’t be tempted to turn it too early).
• Flip over and cook for a further 2 mins.

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