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light-meals

Pan Fried Hake with Carrot and Sea Spaghetti Salad

A fresh, healthy fish supper.

20 2
Pan Fried Hake with Carrot and Sea Spaghetti Salad | DonalSkehan.com, A fresh, healthy fish supper.

light-meals

Pan Fried Hake with Carrot and Sea Spaghetti Salad

A fresh, healthy fish supper.

Monday, July 9, 2012

1 fillet of hake per person

A knob of butter

1 tbsp of rapeseed oil

2 large carrots, peeled and cut into long fine strips

50g of dried sea spaghetti (shredded cabbage will work too)

4 large spring onions

2 tbsp of sesame seeds, toasted

For the dressing:

3 tbsp of rice wine vinegar

1 tbsp of caster sugar

1 tsp of sesame oil

Sea salt to taste

 

Medium saucepan

Large bowl

Non stick frying pan

 

20 mins + marinade time
Serves 2

This is wonderfully simple and healthy little supper. There is a bit of an Asian twist with the salad, which makes it almost like a pickle but it’s full of wonderful texture. If you can’t get sea spaghetti you could substitute some finely shredded cabbage.

 

 

Cook the sea spaghetti in boiling water for about 15 minutes until tender. Drain under cold water and set aside.
In a large bowl, mix together the sugar and rice wine vinegar until it has dissolved. Mix in the sesame oil and salt. Add the sea spaghetti, spring onion and carrot to the dressing. Cover and allow to sit in the fridge for at least an hour.
Place a large non stick frying pan over a medium high heat and add in a little oil to coat the pan. Fry the fish for 2-3 minutes on either side until it is cooked through and no longer translucent. When you turn the fish, add a little butter into the pan with a tablespoon of water and cover for the remaining cooking time.
Serve alongside a portion of the sea spaghetti salad and finally sprinkle the whole dish with toasted sesame seeds.
20 mins + marinade time
Serves 2

Ingredients

1 fillet of hake per person

A knob of butter

1 tbsp of rapeseed oil

2 large carrots, peeled and cut into long fine strips

50g of dried sea spaghetti (shredded cabbage will work too)

4 large spring onions

2 tbsp of sesame seeds, toasted

For the dressing:

3 tbsp of rice wine vinegar

1 tbsp of caster sugar

1 tsp of sesame oil

Sea salt to taste

 

You'll Need

Medium saucepan

Large bowl

Non stick frying pan

 

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