How To Cook Hake Fillets Food

HOW TO COOK HAKE

Steps:

• Preheat the oven to 350 °F (177 °C). Set the oven to bake or convection and allow it to begin warming up as you get the rest of your ingredients together. Hake is a delicate fish that doesn't take long to cook through, so it's best to use a moderate temperature to prevent it from getting too done. Baking hake highlights the fish's natural flavor without contributing unnecessary calories.
• Wrap each fillet in a sheet of aluminium foil. Make sure the skin side is facing down so that the meat is visible. Drizzle a small amount of olive oil over the fillets to keep them from sticking.The foil will trap in moisture, preventing the hake from drying out in the heat of the oven. Make sure the foil you're using can go in the oven safely. Leave the top of the foil open for now in case you decide to thrown in a few herbs, spices, or vegetables for steaming.
• Season the fillets. Sprinkle the hake with kosher salt, black pepper, lemon zest, or other spices to taste. If you want, you can also add pungent vegetables or herbs to each packet. The fish will absorb the flavors of the other components as it cooks, giving a little more depth. Onions, garlic, capers, and herbs like parsley and dill are all popular companions for baked hake.
• Fold or twist the ends of the foil closed. Once you've seasoned the hake, seal up each of the packet to ensure that they'll hold in heat. Enclosing the fillets in foil will also keep any liquid from leaking out while they're baking, which means juicier fish and faster cleanup. Avoid wrapping the fish too tight. This could mash it and ruin its natural texture.
• Arrange the wrapped fillets on a large baking sheet. Leave 2-3 inches (5.1-7.6 cm) of space between them for the heat to circulate. You should be able to fit at least half a dozen average-sized fillets on a single baking sheet. If you're preparing enough for a crowd, you might need to pull out a second sheet or do your baking in batches. If you're worried about the foil sticking, brush the surface of the baking sheet with a light coating of oil before laying out the packets.
• Place the hake in the oven for 10-12 minutes. Slide the baking sheet onto the center rack. Then, set a timer to remind you to check the fish's progress after the first 10 minutes. If the fillets look like they need a little more time, pop them back into the oven for 2-3 minutes. When properly cooked, the meat should be white and flaky, and give way easily under a fork. Be careful not to overcook the hake. Since it has such a light consistency, it can go from done to overdone in a matter of minutes.
• Serve oven-baked hake with your favorite sides. Plate the fillets alongside a mound of rice pilaf or quinoa and a colorful tossed salad. For a heartier meal, try pairing the fish with steamed seasonal veggies, red potato salad, or corn on the cob. Garnish with a lemon wedge or sprig of parsley and enjoy! Make condiments like tartar sauce or lemon butter available for diners who prefer to dress up their fish. Put away your leftovers in an airtight container in the refrigerator. When properly stored, cooked fish should last 3-4 days.

HAKE WITH PAPRIKA OIL POTATOES

Steps:

• Heat oven to 190C/170C fan/gas 5. Boil the potatoes in a pan of salted water with a bay leaf for about 12 mins, or until tender. Drain, reserving the cooking water.
• Heat 1 tbsp olive oil with a bay leaf in a non-stick frying pan. Add the red onion, season with salt and pepper and fry gently. After 5 mins add a tbsp of white wine and cook for a further 10-15 mins, until softened, fragrant and starting to caramelise.
• Season the hake steaks and rub with a little olive oil. Put them in a roasting tin and pour in the wine and 100ml of the potato water, along with the tbsp olive oil and parsley sprig. Cook for 10 mins in the oven, or until the steaks are opaque and flaking.
• Cook the broccoli in salted water for 3-6 mins (depending on thickness) until tender. Season with lemon juice and black pepper. Pour the rest of the oil into the onion pan and gently warm it - you want it warm, but not scalding or sizzling. Stir in the smoked paprika, then turn off the heat.
• When the fish is ready, toss the potatoes through the onions and warm oil, and divide between plates. Remove the fish from the water with a fish slice and put on the plates with the broccoli. Drizzle over the remaining paprika oil and serve.

KERALAN HAKE CURRY

Steps:

• Heat oven to 200C/180C fan/gas 6. Heat the oil in a shallow casserole dish (or ovenproof frying pan with a lid) over a medium heat. Add the onion, coriander stalks, ginger and peppers, and cook gently with the lid on for 15 mins until softened and beginning to brown. Turn up the heat, stir through the spices and cook for 1 min more until aromatic.
• Tip in the tomatoes and pour in the coconut milk. Bring to a bubble, then put in the oven with the lid on for 20 mins. Remove from the oven and nestle the hake on the sauce. Return to the oven, uncovered, for a further 10-15 mins or until the hake is cooked through. Season to taste, scatter with the coriander leaves and serve with rice or naan to mop up the sauce.

SMOKY HAKE, BEANS & GREENS

Steps:

• Boil a full kettle of water and heat the grill to high. Heat 1 tsp oil in a large frying pan. Squeeze the meat from the chorizo directly into the pan. Add the onion and fry for 5 mins, crushing the meat with a spatula until broken up, golden and surrounded by its juices. The onion will also be soft and golden.
• Meanwhile, put the spinach in a colander, slowly pour over the boiled water to wilt it, then run under the cold tap. Squeeze out the excess water using your hands, then set aside. Line a baking tray with foil, rub with a little oil and place the fish on top. Season, sprinkle over the smoked paprika and drizzle with a little more oil.
• Tip the chilli into the pan with the sausages, fry for 1 min more, then add the beans, spinach, lemon juice and extra virgin olive oil. Let it warm through gently, then season to taste.
• Grill the fish for 5 mins or until flaky but not dry - you won't need to turn it. Spoon the bean mixture onto plates, then carefully top with the fish and any juices from the tray. Serve with a dollop of Quick garlic mayonnaise (see recipe, right), if you like.