Coconut Hake

Creamy Coconut Hake with grilled seasonal vegetables

Lightly pan-fried hake is the perfect, easy dinner recipe. Served with seasonal vegetables and a creamy coconut sauce to enhance the natural flavours of hake, this is a healthy recipe the whole family will love.

WILFRED ESAU Skipper, Irvin & Johnson (I&J)

"We need to put measures in place now so that our kids and future generations also benefit from the ocean. That is why we work with the MSC to ensure we minimise our impact on the marine environment.”

LET'S COOK...

Recipe by Chef Naledi Toona

“Cooking has always been an act of love for me and hake is such a versatile, sustainable and quick to cook ingredient. It allows me to show love to my family, today, and to those in the future.”

INGREDIENTS

^{Serves: 2}

The seafood

4 MSC certified hake* fillets

*or any other MSC certified white fish

You’ll also need…

32g flour
175ml coconut cream
1 tbsp lemon juice
2 tbsp avocado oil
2 tbsp fresh coriander (chopped)
50g tenderstem broccoli
50g baby corn
50g sugar snap peas
1/2 tbsp garlic flakes
Salt and pepper to taste

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1

STEP ONE

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

2

STEP TWO

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.

3

STEP THREE

Add the coconut cream to the same pan. Leave it on the heat to simmer until it starts to thicken slightly.

Stir in the lemon juice and add the fillets back into the pan. Cook for a further 2 minutes, turning them over.

4

STEP FOUR

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

5

STEP FIVE

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.

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

"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."
CHEF TIP

6

STEP SIX

Serve the hot vegetables with the hake and sauce.

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