Pan-Fried Hake with Champ and Parsley Sauce
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Ingredients
- 600 g hake fillets
- 800 g floury potatoes, peeled and chopped
- 5 spring onions, sliced
- 450 ml whole milk
- 50 g butter
- 3 tbsp flat-leaf parsley, chopped
- 1 tbsp olive oil
Nutrition (per serving)
- Calories
- 492 kcal
- Protein
- 34.6 g
- Carbohydrate
- 38.5 g
- of which sugars
- 7.6 g
- Fat
- 21.3 g
- of which saturates
- 10.5 g
- Fibre
- 5 g
- Salt
- 0.74 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Boil the potatoes for 15-18 minutes until tender, then drain and mash with 30g of the butter and 150ml of the milk, stirring in the spring onions.
- 2
Melt the remaining butter in a small pan, whisk in a splash of flour if you like it thicker, then whisk in the remaining milk and simmer for 5 minutes. Stir in the parsley.
- 3
Heat the olive oil in a frying pan and cook the hake, skin-side down, for 3-4 minutes, then flip and cook for a further 2-3 minutes until cooked through.
- 4
Serve the hake with the parsley sauce and champ.
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