Hake with asparagus and king prawns
This is a classic Spanish dish which I first tried in London and have been hooked on ever since. The Hake a deep water dweller is related to cod but is largely ignored in the UK, but incredibly popular with our Mediterranean cousins. It’s got a beautiful flavour and has a pink tinge to the flesh and can be purchased in any fishmongers. Normally you use clams but they can cost an arm and a leg so King prawns make a nice substitute. Always buy a whole fish as you can make 2 good meals and once filleted the carcass makes great fish stock. Check out Salted Hake stew which is a great second dish.
Servings: people
Ingredients
- 1 whole Onion Peeled & diced (£0.13)
- 450 grams Hake Filleted (£1.58)
- 100 grams asparagus Sliced in half (£0.75)
- 2 cloves garlic peeled & minced (£0.06)
- 1 stock cubes fish stock (£0.13)
- 100 grams Peas 1 cup (£0.14)
- 25 grams Fresh parsley chopped (£0.50)
- 100 grams Prawns Any shellfish (£1.01)
- 125 ml White wine small glass (£0.58)
- 15 grams Butter (£0.05)
- 15 grams Plain Flour (£0.02)
- 5 grams Salt & Pepper teaspoon
- 10 ml olive oil (£0.05)
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Prep Time: 10 minutes
Cook Time: 25 minutes
- Add the fish carcass, trimmings and head to a saucepan. Add Bay leaf, crushed garlic clove & teaspoon of peppercorns. Cover in about 700ml of water and simmer for 90 minutes.
- In a large frying pan heat the oil and butter, then brown the hake on both sides then remove from the pan.
- Add the chopped onion and fry for 2 minutes before adding the wine and deglazing the pan. Reduce the liquid by half before adding the flour to make a Roux.
- Once the roux is created start to introduce the fish stock gradually creating a sauce with a thickish consistency.
- Add the Asparagus & peas, folding everything together followed by your shellfish. Re-introduce the hake, resting on top of the other ingredients. Cover and simmer for about 5 minutes.
- Dress the dish with chopped parsley and serve with sliced potatoes roasted in garlic and rosemary.
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