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Ginger-shallot hake on sautéed watercress

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Recipe Ingredients

  • 1 large shallot, finely chopped
  • 2 tsp peeled and grated fresh ginger
  • 1 tbsp sherry vinegar
  • 3 to 4 drops hot-pepper sauce, such as Tabasco
  • 3 tbsp lower-sodium soya sauce
  • 1 tbsp margarine or butter
  • 4 skinless hake fillets (100g each)
  • salt and pepper
  • 1 tsp vegetable oil
  • 4 pattypans, thinly sliced
  • 300g watercress
  • ¼ cup packed fresh flat-leaf parsley leaves, plus more for garnish

Recipe Directions

  1. Preheat oven to 220°C. Line a baking tray with foil.
  2. In a 1-litre pot, heat shallot, ginger, vinegar, hot sauce and 2 tablespoons soya sauce to boiling on high. Reduce heat to maintain a steady simmer; cook for 3 to 4 minutes or until liquid is almost evaporated, stirring. Stir in margarine or butter; keep sauce warm on low.
  3. Meanwhile, place hake fillets in prepared pan; sprinkle with ⅛ teaspoon each salt and pepper. Roast for 8 to 10 minutes or until fish just turns opaque throughout.
  4. While hake cooks, heat oil on medium-high in a 30cm frying pan. Add pattypans; cook for 2 to 3 minutes or until just browned, stirring. Add half of watercress and gently turn to wilt. Add parsley and remaining watercress and soya sauce. Cook for 1 to 2 minutes or until greens wilt, stirring. Transfer to 4 plates.
  5. Arrange hake on top of greens, then spoon sauce over fish. Garnish with parsley.

Each Serving About 670kJ, 22g protein, 7g carbohydrate, 5g total fat (1g saturated), 2g fibre, 43mg cholesterol.

Each Serving:


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