Pan-fried Hake with Sweet Potato and Broccoli

Pan-fried Hake with Sweet Potato and Broccoli Recipe

Recipe by Sparky - Peas & Figs Resident Chef

Method

1. Preheat the oven to gas mark 6 / 200°C / 400°F, and place the sweet potatoes into the oven. Bake for 40 minutes or until soft.

2. Season the fish with salt and pepper.

3. Place a dash of olive oil in a cold frying pan and place the fish skin side down, place on a medium heat until you start to hear a sizzle. Reduce the heat a little.

4. The idea is to cook the fish almost all the way through on the skin side. To do this you will need to hear a gentle sizzle all the way through cooking.

5. As it cooks you will see the fish changing colour and when it gets ¾ of the way through (about 8 minutes - depending on thickness) turn the fish over and cook for a further minute.

6. Bring a pan of salted water to the boil and cook the broccoli for 3 minutes. Drain.

7. Slice the cooked sweet potato and serve.

Food Tags

Information

Preparation Time: 2mins to 3mins

Cook Time: 50mins

Serves: 2 people

Ingredients

2 boneless hake steaks with the skin left on (you can use any large fish steaks) 

3 sweet potatoes

1 head of broccoli (trimmed into florets)

Olive oil

Salt and pepper