Pan-Fried Hake with Garlic and Peppers

Another example of fish as the original fast food, in the pan and on the plate in 15 minutes! Scottish hake fillets are coated in a garlic and pepper flour before being pan-fried for a simple and tasty supper or luncheon dish. I like to serve this recipe with fried tomatoes and spinach for 2 of your five a day on the same plate as the fish. Perfect for a mid-week family meal and easy to prepare and cook.

2 hake fillets, skin on (about 125 g each)
1 tsp. garlic granules
½ tsp. black pepper, freshly ground
all-purpose flour, unbleached
1 tsp. grapeseed or vegetable oil)

Garnish:
parsley
lemon wedges

Heat the oil in a frying pan over a low heat.

Meanwhile, add the garlic granules and black pepper to the flour, and coat the skinless side of the hake fillets with the seasoned flour.

Put the hake fillets into the pan, skin side down, and fry over a gentle heat for 5-7 minutes, until the skin is crispy and the fish is just starting to turn opaque.

Gently turn the fillets over and cook for a further 2 minutes on the the skinless side, before taking out of the pan and serving with seasonal vegetables and potatoes. Garnish with freshly chopped parsley and a lemon wedge.

Makes 2 servings.