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Healthy coconut griddled hake
by Jamie0liversgirl (follow)
Hake fillet is a fantastic source of protein for little ones and it's full of flavour. It's a very mild flavoured fish, so (no overpowering fish smell), it's easy to season and makes for a healthy and delicious lunch.
Preparation Time: 2 minutes
Cooking Time: 15 minutes
Makes: 2 kid servings
Ingredients
1 fillet of hake
Pinch of rosemary
Handful blue kale
Tblsp dessicated coconut
3 garlic cloves
Handful grated parmesan cheese
Half ground black pepper
Half a lime
Chunk of fresh ginger
Method
I can assure you, little ones love this dish because it is full of flavour.
Categories
#Fish
#Lunch
#Dinner
#Healthy
Preparation Time: 2 minutes
Cooking Time: 15 minutes
Makes: 2 kid servings
Ingredients
1 fillet of hake
Pinch of rosemary
Handful blue kale
Tblsp dessicated coconut
3 garlic cloves
Handful grated parmesan cheese
Half ground black pepper
Half a lime
Chunk of fresh ginger
Slice the ginger and crush the garlic using the back of a knife.
Add to a griddle pan with the butter, some of the rosemary, the black pepper and fry over a low heat for 5 minutes
Season the fillet with the herbs.
Add the fillet to the pan and turn the heat to medium. Cook for 5 minutes.
Turn the fillet over and crumble over the coconut and fry for 5 minutes.
Squeeze over the juice of the lime and cook for a final 5 minutes.
Serve alongside the fresh kale and shavings of parmesan.
I can assure you, little ones love this dish because it is full of flavour.
Categories
#Fish
#Lunch
#Dinner
#Healthy
[ print friendly ]
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