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Hake with avocado and mojo verde

By: Mitch Tonks.

Published: 6 Jul 23
Updated: 25 Mar 24

“Mojo verde is a vibrant sauce from the Canary Islands and works wonderfully with all seafood. The hake cooks in minutes, so this dish makes a perfect, quick supper.” UK chef ambassador for the Marine Stewardship Council, Mitch Tonks.

Check out Mitch’s sustainable take on a retro fave: fish kievs.

Photography: David Loftus

Easy
August 2023

Test kitchen approved

Serves 2
Hands-on time 20 min

Check out Mitch’s sustainable take on a retro fave: fish kievs.

Photography: David Loftus

Nutrition: per serving

Calories: 439kcals
Fat: 31g (5.5g saturated)
Protein: 31g
Carbohydrates: 4.7g (3.1g sugars)
Fibre: 4.5g
Salt: 0.4g

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Ingredients

4 green chillies
1 bunch spring onions, trimmed and halved where the green part meets the white
Handful mint leaves
Handful coriander
2 garlic cloves
1 tbsp ground cumin
Juice 4 limes
3 tbsp olive oil, plus extra to drizzle
1 avocado
1 large hake fillet (approx. 300g), cut into 2 portions
Cooked rice or potatoes to serve (optional)

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Method

To make the sauce, roughly chop the green chillies, the green section of the spring onions, the mint and most of the coriander. Put in a blender with the garlic, cumin, half the lime juice, 2 tbsp olive oil and season with a little salt. Whizz until smooth, then set aside.
Peel and stone the avocado, then roughly chop the flesh. Finely slice the white section of the spring onions. Put both in a bowl and mix in some salt, the remaining lime juice, some coriander and a drizzle of olive oil.
Heat 1 tbsp oil in a frying pan over a medium heat. Season the hake, then put in the pan skin-side up. Add 3 tsp water, then cover the pan with a lid and allow the fish to steam for 3 minutes.

Once cooked, sit the hake on the plate with a spoonful of avocado alongside, then drizzle the sauce over the top. Serve with rice or potatoes if you like.

Recipe from August 2023 Issue

Nutrition

Nutrition: per serving

Calories: 439kcals
Fat: 31g (5.5g saturated)
Protein: 31g
Carbohydrates: 4.7g (3.1g sugars)
Fibre: 4.5g
Salt: 0.4g

delicious. tips

“You could also grill, roast or cook the fish in a baking paper parcel with a small knob of butter, salt and pepper, but I like how delicate it is when poached,” Mitch Tonks.
Hake is an incredible sustainability success story in the UK’s southwest, where local fishermen have worked tirelessly over the years to improve the quality and stocks and get MSC certification. It’s a great swap where you would usually choose cod or haddock.