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Baked Hake

by Jamie0liversgirl (follow)
Healthy (145)      Family (72)      Fish (25)     
My Jamaican grandmother only really cooks one type of fish: hake. It's mild in flavour, meaty in texture, and is very easy to cook.



I can't stress how delicious this fish is. I asked my nan for the recipe on how to cook it, and it couldn't be easier. If you don't have some of the ingredients listed, carrot, celery, or white onions can be substituted because the fish works well with most vegetables.

Because of the richness of the fish, amount of onions and kale which is served, it doesn't need any starchy carbohydrates like potato or rich. Healthy, and delicious, kids will be satisfied and happy once they've eaten this meal.

Preparation Time: 5 minutes
Cooking Time: 40 minutes
Makes: 2 adult/4 child servings

Ingredients
Item 1 tsp cumin
Half tsp black pepper
Half tsp thyme
Half tsp chilli powder
Item 2 Hake fillets
Tblsp olive oil
5 sprigs of fresh kale

Method
Place the hake in a Pyrex dish and season.



Add the olive oil and place in the oven without a lid for 20 minutes at 160 degrees/gas mark 3.



Chop the onion and slice the peppers.



Remove the fish from the oven, and add the vegetables. Place a lid on top, and place in the oven, at the same heat settings for a further 20 minutes.



Boil the kale in a saucepan of boiling water for 10 minutes.

Finally remove from the oven and begin to plate up.



Remove the kale from the saucepan.



Plate up. This is a great family meal, and even fussy ones like it because the vegetables become soft and slightly sweet due to their slow and gentle cooking.



Although this fish can be filleted at the fishmongers, it usually isn't, so beware of bones. I tend to leave the bones in the fish during the cooking process because it enhances the flavour. It is easier to remove the bones after it has been cooked because the fish becomes flaky and tender. I'd advise to remove the bones for children.

If you prefer spicier fish add freshly chopped chili, and a little grated ginger for freshness.

Categories
#Family
#Fish
#Healthy
I like this Recipe - 4
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