Baked hakeServes 4
Ingredients
- 4 eggs
- 2 tablespoons olive oil
- 1 onion, finely chopped
- 2 garlic cloves, crushed
- 4 x 200g sustainably sourced hake steaks
- 600g small vongole-style fresh clams
- 125g fresh peas (podded weight, or use frozen)
- 1 little gem lettuce, shredded
- 3 tablespoons roughly chopped fresh flat-leaf parsley
- 150ml dry white wine
- 100ml fish stock (if using ready-made products or stock cubes use 'low-salt' varieties)
Method
- Preheat the oven to 190°C/375°F/gas mark 5.
- Bring a small pan of water to the boil, carefully immerse the eggs into the pan and simmer gently for 5 minutes until soft boiled. Remove and peel, keep warm.
- Meanwhile heat the olive oil in an ovenproof casserole on the hob, add the onion and garlic and cook for 1–2 minutes. Place the pieces of hake on top and cook for 1–2 minutes on each side until golden.
- Add the clams, peas, lettuce, parsley, white wine and stock and bring to the boil. Cover and place in the oven to braise for 6–8 minutes or until tender.
- Arrange the hake on individual serving plates, then pour over the clams and braising liquor. Cut each egg in half and use to decorate the dish. Serve immediately.
4 portions: 401 KCals, 50g protein, 18g fat, 3.7g saturated fat, 8g carbohydrate, 4.1g sugar, 2.2g fibre, 0.78g salt, 307mg sodium
Healthy Eating for Lower Blood Pressure by Paul Gayler & Gemma Heiser MSc in association with the Blood Pressure Foundation is published by Kyle Cathie, priced £12.99. Photography by Will Heap. Buy this book at a discount from Saga Bookshop.