Page 18 - Fresh Magazine

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Fish Types
WHITE FISH are a rich source of protein
and B vitamins, especially B12. Fish is
also a great source of zinc, iodine and
selenium. OILRICH FISH like mackerel,
trout and salmon are extra special as
sources of vitamin A and D. Oily sh are
times also rich in omega-3 fats, which your
body can’t produce. Omega-3 fats help
per week reduce the risk of heart disease.

Thai-style Pan-fried hake with asparagus, capers,
Thai-style
mussels with parsley and lime butter
crusty bread
SERVES 4
SERVES 4
25ml cooking oil
1 onion, nely chopped 4 x 150g pieces of hake, Season the hake with salt and pepper. Warm the oil in a
thumb-sized piece of fresh skinned and boned large frying pan set over a medium heat, then add the
ginger, peeled and nely salt and pepper hake and fry for 4 to 5 minutes on each side, until cooked
chopped into matchsticks 100ml cooking oil through. Remove the hake from the pan and keep warm.
2 garlic cloves, nely chopped 200g asparagus Bring a small pot of water to the boil. Snap the woody ends
1 small red chilli, deseeded and 50g butter o the asparagus spears and discard them, then cut the
nely chopped 1 bunch of fresh at-leaf asparagus into 2.5cm pieces and cook for 2 minutes. Drain
2 tablespoons Thai yellow curry parsley, chopped and set aside.
paste 1 lime, juice only
100ml coconut milk 2 tablespoons baby capers Put the butter, parsley, lime juice, capers and asparagus in
2kg fresh mussels, cleaned boiled baby potatoes, to a clean pan set over a medium heat and allow the butter to
crusty bread, to serve serve melt.
fresh coriander, to garnish aky Irish sea salt, to serve To serve, place a llet of sh on each plate, then spoon the
asparagus, capers and melted butter over the sh. Serve
Warm the oil in a large heavy- with plain boiled baby potatoes and a pinch of sea salt.
based pan set over a medium
heat. Add the onion, ginger,
garlic and chilli. Cook for 2 to 3
minutes, then stir in the curry
paste. Pour in the coconut milk
and simmer for 4 to 5 minutes. Warm smoked mackerel with baby potatoes,
Add the mussels and cover the sweet mustard and dill sauce
pan with a tight- tting lid. Cook
for 2 to 3 minutes, until all the SERVES 4
mussels have opened. Discard
any that are still closed.
300g baby potatoes Place the potatoes in a pan of salted water. Bring to the boil,
Place in a large serving bowl in 8 smoked mackerel llets then reduce the heat and cook for 20 minutes, until tender.
the centre of the table. Serve
with crusty bread and garnish FOR THE SAUCE Combine the vinegar, mustard and honey in a small bowl.
with fresh coriander leaves. 3 tablespoons white wine Gradually add the oil and whisk until it forms a sauce. Add
vinegar the dill and a pinch of salt and set aside.
2 tablespoons Dijon As the smoked mackerel is already cooked, it just needs to
mustard be warmed under the grill for 4 to 5 minutes.
2 tablespoons honey Drain the baby potatoes and cut them in half. Place in a
50ml vegetable oil serving bowl, then toss with the sweet mustard and dill
2 tablespoons nely sauce and serve with the warm smoked mackerel.
chopped fresh dill, plus
extra sprigs to garnish
pinch of salt

16 | FRESH SPRING 2017

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