This low-calorie hake recipe is the perfect way to get cooking white fish. Spoon a dollop of crème fraîche on top and serve alongside buttery mash for a midweek meal with a difference.
If you’re a fan of white fish, you’ll love this baked hake with a lemon and herb crust.
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Ingredients
- 1 tbsp light olive oil
- 2 red onions, sliced
- 750g raw beetroot, peeled and coarsely grated
- 4 x sustainable white fish fillets (use hake, cod or pollock)
- 75g full-fat crème fraîche
- 1 tbsp hot horseradish sauce
- 200g full-fat greek yogurt
- 2 large handfuls fresh dill (and chives if you have them), chopped
- Buttery mashed potato to serve
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Method
- Heat the oil in a wide, heavy-based pan (with a lid) over a medium heat, add the onions and cook for 10 minutes until softened. Add the beetroot and cook for 5 minutes, then put the fish fillets on top of the vegetables in an even layer. Cook for 5 minutes more.
- Meanwhile, mix the crème fraîche, horseradish and yogurt in a bowl until smooth. It should be a fairly runny sauce so you might need to add 3-4 tbsp water to loosen.
- Slightly reduce the heat under the fish and pour the creamy yogurt mixture over the fillets. Cover with a lid and continue cooking for 8-10 minutes until the fish is just cooked through. Sprinkle over the herbs, grind over a little black pepper and serve with creamy mashed potato.
Nutrition
- 415kcals Calories
- 19.3g (9.3g saturated) Fat
- 34.4g Protein
- 22.7g (20g sugars) Carbs
- 6.7g Fibre
- 0.9g Salt
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