avocado oil Archives

Chilli recipes

Chilli-spiced dark chocolate and beetroot cupcakes

20 - 25 minutes

Creamy coconut hake with grilled seasonal vegetables

Serves 2

Difficulty Easy

Prep Time 10 minutes

Cooking Time 15 minutes

Ingredients

4 MSC certified hake fillets
¼ cup flour
¾ cup coconut cream
1 t lemon juice
2 t avocado oil
2 t fresh coriander, chopped
50 g Tenderstem broccoli
50 g baby corn
50 g sugar snap peas
½ t garlic flakes
salt and pepper, to taste

Method

1. Dry the hake fillets with a kitchen towel. Season the flour with salt and pepper. Coat hake with the seasoned flour and dust off excess flour.

2. Heat 2 tbsp. avocado oil on a pan. Place the fillets in the pan and cook for 2 minutes each side. Remove from the pan.
Add the coconut cream to the same pan. Leave it on the heat to simmer until it starts to thicken slightly.

3. Stir in the lemon juice and add back the fillets. Cook for a further 2 minutes, turning them halfway.

4. Mix in the coriander and taste for seasoning. Adjust the amount of salt and pepper that you add, according to taste

5. For the grilled vegetables, first rinse the vegetables under running water. Place them in a pan with a lid for 2 minutes. This allows the vegetables to steam using the excess water.

6. Next, remove the lid and pour in 1 t avocado oil. Season with garlic flakes, salt and pepper and leave to sauté for 4 minutes turning them regularly.

7. Serve the hot vegetables with the hake and sauce.

Cook's note: "When you grill the vegetables, be careful not to cook for too long. When they are just right, they keep a bit of crunch and texture to compliment the fish."

This recipe is an extract from the Marine Stewardship Council’s new Ocean Cookbook. The cookbook with the message ‘fish for tonight, and for tomorrow’ is a global collaboration between award-winning chefs and 17 sustainable fishers from around the world, united in the belief that sustainable fishing is a must if we are to protect our oceans.

Learn more about the MSC and download the FREE cookbook here.

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Creamy coconut hake with grilled seasonal vegetables

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Ingredients

Method