Cajun Spiced Hake
with herby mash and garlicky green beans
Cajun cooking is a vibrant mishmash of French, West African and Spanish cuisines. Fish and seafood feature heavily in this style of cooking and you'll be able see why after you've tried this delicious Cajun spiced fish recipe.
Tags:
Calorie Smart
•Quick
•Eat Me First
Allergens:
Fish
•Sulphites
The quantities provided above are averages only.
Total Time20 minutes
Cooking Time25 minutes
DifficultyEasy
Ingredients
Serving amount
250 grams
Hake
(Contains Fish)
3 unit(s)
Potatoes
5 grams
Parsley
1 unit(s)
Garlic
150 grams
Green Beans
1 unit(s)
Lemon
2 sachet(s)
Cajun Spice Mix
(Contains Sulphites)
Not included in your delivery
to taste
Oil
to taste
Salt
to taste
Pepper
to taste
Milk (Optional)
to taste
Water
to taste
Butter
Nutrition Values
Energy (kJ)2009 kJ
Energy (kcal)480 kcal
Fat10.5 g
of which saturates1.8 g
Carbohydrate70.7 g
of which sugars6.6 g
Dietary Fiber0 g
Protein29.9 g
Cholesterol0 mg
Salt2.33 g
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Zester
•Grater
•Potato Masher
•Pan with Lid
•Colander
•Pot with Lid
Cooking Steps
1
- Boil a large pot of salted water.
- Chop the potatoes into 2cm chunks (peeling optional).
- Once the water is boiling, add the potatoes and cook until fork tender, 15-20 mins.
- Once cooked, drain in a colander and return to pot, off the heat.
- Add a knob of butter and some milk or water. Mash until smooth. Season to taste with salt and pepper. Cover to keep warm.
TIP: If you're in a hurry you can boil the water in your kettle.
2
- Meanwhile, roughly chop the parsley (stalks and all).
- Peel and grate the garlic (or use a garlic press).
- Zest then juice the lemon.
- Trim the green beans.
3
- Place a pan over medium-high heat with a drizzle of oil.
- Once hot, fry the green beans until starting to char, 2-3 mins.
- Stir in the garlic, lower the heat to medium and cook for 1 min.
- Add a splash of water and cover with a lid or some foil. Cook until tender, 4-5 mins.
- Once cooked, remove from the pan and cover to keep warm.
4
- Return the pan to medium-high heat with a drizzle of oil.
- Pat the hake dry with kitchen paper, then season with salt and pepper.
- Once hot, lay the hake into the pan and fry until cooked through, 4-5 mins on each side. IMPORTANT: Wash hands and equipment after handling raw fish. Fish is cooked when opaque in the middle.
5
- Move the fish to one side of the pan.
- Add 2 tbsp butter (double for 4p) to the now empty portion and allow to melt.
- Once melted, add the Cajun spice, lemon zest, half the lemon juice, half the parsley.
- Simmer for 1 min, ensuring the fish is coated well on both sides with the Cajun butter.
6
- Stir the remaining parsley into the mashed potato and divide between your plates.
- Top with the greens beans and hake.
- Finish with a drizzle of any Cajun butter remaining in the pan.
