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Crispy Hake with Mustard Onions

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Recipe Ingredients

  • 2 tbsp oil, plus extra to drizzle
  • 1 large onion, finely sliced
  • 2 fresh thyme sprigs, leaves picked
  • 1 tsp wholegrain mustard
  • salt and freshly ground black pepper
  • 4 chunky hake fillets (skin off or on, as preferred)
  • plain flour, to dust
  • 1 half-size ciabatta loaf
  • 200g spinach

Recipe Directions

1. Heat half the oil in a large frying pan and gently cook the onion for 10 to 15 minutes until completely softened. Toss through the thyme, mustard and some seasoning. Tip mixture into a bowl, cover with foil and keep warm.

2. Wipe the frying pan clean and return to a high heat. Add the remaining oil. Lightly dust the fish with flour, season and add to the pan (skin-side down, if present). Cook for 4 minutes, turning midway through, or until opaque and cooked through. Keep warm.

3. Slice the ciabatta in half to make two shorter pieces, then slice both pieces in half horizontally. Toast the ciabatta pieces.

4. Meanwhile, put the spinach into a colander and pour over a kettleful of boiling water. Carefully squeeze out any excess water from the spinach, season and set aside.

5. To serve, top the ciabatta pieces with the wilted spinach, then lay the fish on top and spoon over the onions. Drizzle with extra oil and serve.

 

EACH SERVING About 1 090kJ, 8g fat (1g saturated), 16g carbohydrate (5g total sugars), 32g protein, 2g fibre.

Each Serving:


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