Hake with avocado and mojo verde

  • Portion size: Serves 2
  • Hands-on time 20 min
  • Difficulty: easy
Recipe by: Mitch Tonks.

“Mojo verde is a vibrant sauce from the Canary Islands and works wonderfully with all seafood. The hake cooks in minutes, so this dish makes a perfect, quick supper.” UK chef ambassador for the Marine Stewardship Council, Mitch Tonks.

Check out Mitch’s sustainable take on a retro fave: fish kievs.

Photography: David Loftus

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Ingredients

  • 4 green chillies
  • 1 bunch spring onions, trimmed and halved where the green part meets the white
  • Handful mint leaves
  • Handful coriander
  • 2 garlic cloves
  • 1 tbsp ground cumin
  • Juice 4 limes
  • 3 tbsp olive oil, plus extra to drizzle
  • 1 avocado
  • 1 large hake fillet (approx. 300g), cut into 2 portions
  • Cooked rice or potatoes to serve (optional)
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Method

  1. To make the sauce, roughly chop the green chillies, the green section of the spring onions, the mint and most of the coriander. Put in a blender with the garlic, cumin, half the lime juice, 2 tbsp olive oil and season with a little salt. Whizz until smooth, then set aside.
  2. Peel and stone the avocado, then roughly chop the flesh. Finely slice the white section of the spring onions. Put both in a bowl and mix in some salt, the remaining lime juice, some coriander and a drizzle of olive oil.
  3. Heat 1 tbsp oil in a frying pan over a medium heat. Season the hake, then put in the pan skin-side up. Add 3 tsp water, then cover the pan with a lid and allow the fish to steam for 3 minutes.
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  5. Once cooked, sit the hake on the plate with a spoonful of avocado alongside, then drizzle the sauce over the top. Serve with rice or potatoes if you like.

Nutrition

  • 439kcals Calories
  • 31g (5.5g saturated) Fat
  • 31g Protein
  • 4.7g (3.1g sugars) Carbs
  • 4.5g Fibre
  • 0.4g Salt

Quick wins & tips

“You could also grill, roast or cook the fish in a baking paper parcel with a small knob of butter, salt and pepper, but I like how delicate it is when poached,” Mitch Tonks.

Cook smarter

Hake is an incredible sustainability success story in the UK’s southwest, where local fishermen have worked tirelessly over the years to improve the quality and stocks and get MSC certification. It’s a great swap where you would usually choose cod or haddock.

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