Pan fried hake – thick cuts of hake fillet coated in a dry rub and pan fried to perfection with boiled asparagus and par-boiled sweet potatoes.
This pan fried hake is one of those dishes that derived from pairing a few random veggies together. It always amazes me how you can make something truly delicious from improvising on the spot. When I’m scheduling recipes to submit on my blog, I love to take some time out and do what I like to call “random cooking”.
Random cooking has been my savour especially back in the day as a busy student. Students lead a very fast paced lifestyle, one that can lead to them neglecting their health. Although I never feel victim to abandoning my health I certainly adapted to eating what I coined my “random cooking” moments. One of those recipes was my Hot Tuna Salad – very simple yet filling.
Nowadays there’s hardly a reason why I need partake in ‘random cooking’ unless as mentioned above I’m seeking some downtime. Thankfully I’m more in control of my diet than I was years ago, but I am aware that many people do not lead a life that is readily organised or know what foods work well together. I feel that this recipe reaches out to the disorganised and the “on the go people”, please don’t take offence by the aforementioned adjective as I can completely resonate with you.
Pan fried hake is a favourite of mine, if you haven’t tried this method of cooking I highly recommend it. Contrary to popular belief, pan frying food isn’t about saturating food in lots of oil, rather the opposite, a small amount of fat on medium to high heat. The secret to pan frying is the ability to toss and flip the food at least once in order for both sides to cook.
I paired this meaty fish with some par boiled sweet potatoes, asparagus, leeks and red onions. There’s a medley of nutrition here, one that is caloric dense, filling and might I add quick to pull together.
Don’t forget to use the dry rub on the hake- 1 tbsp of dried basil, 1 tbsp of dried rosemary, 1 tbsp of dried parsley ,½ tsp of Himalayan pink salt, 2 tsp of black pepper, 1 tsp of dried thyme, 1 tsp of dried marjoram, 1 tsp of dried oregano 1 tsp of garlic powder.Print
Pan fried hake recipe (paleo)
Gluten free, paleo, dairy free
- Prep Time: 10 mins
- Cook Time: 5 mins
- Total Time: 15 mins
- 2 hake fillets, cut into chunks
- 1 large leek, sliced and halved
- 2 large sweet potatoes, chopped
- 1 medium sized red onion, sliced
- a handful of asparagus
- 1-2tbsp of coconut oil
- Parboil the sweet potatoes and asparagus for 3-4 minutes or until slightly tender. Once tender drain off the excess water.
- Prep the hake by rubbing the dry rub into the hake pieces and setting aside ready for use.
- Add the coconut oil to a large frying pan or skillet on medium to high heat then start to add the hake pieces to the pan along with the onion and leeks, make sure to rotate and flip the ingredients to avoid burning or reduce to medium heat.
- As the hake begins to turn translucent and sear, toss in the boiled veggies and flip the entire contents so everything is coated in some seasoning.
- Remove from heat and serve accordingly.