RECIPE: Hake and prawns, almonds and parsley
I have to share this. Maggie Whitman’s Mother’s Garden feasts deserve no less. Yesterday she sent my tastebuds into orbit again, this time with her hake and prawns, almonds and parsley dish. And for what it’s worth, it is loaded with omega-3 and omega-9 goodness.
Maggie says it is a simple dish, with easily accessible ingredients. It is bursting with lovely flavours.
4 hake or other white fish fillets (sustainably sourced).
2 tbsp (30ml) of ground almonds for dusting (our alternative to flour)
4 tbsp (60ml) of Mother’s Garden fresh olive oil
1 tbsp (15ml) lemon juice
4 cloves of garlic, crushed (less or none depending on taste)
Quarter of a pint (150ml) of fish stock
Quarter of a pint (150ml) of white wine
6tbsp (90ml) fresh parsley, finely chopped
Two thirds of a cup (75g) frozen peas
Cup full of small prawns
Freshly ground black pepper and salt
You will need a good-sized, open ovenproof dish and a sauté pan. (Be sure to give everyone a spoon to polish off the juices on their plates!)
While your oven is reaching 180 centigrade season the fish fillets and dust with the ground almonds.
Sauté them in half of the olive oil for about a minute each side then put them in the ovenproof dish and pour over the lemon juice.
Wipe the pan clean.
Now sauté the onion and garlic in the remaining oil until soft before adding the stock and wine, peas and 80 per cent of the parsley. Season.
This sauce can now be poured over the fish and the dish can be put in the hot oven for about 15 minutes (Cooking time always depends on the thickness/size of the fish, so adjust oven time accordingly). Add the prawns and then cook for another 4 minutes.
Sprinkle with the rest of the parsley and serve with steamed vegetables (although our children also like some mashed potato to soak up the juices).