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Fish hash

Name: Fish hash
Prep time: 5 min
Cook time: 40 min
Total time: 45 min
Yield: Serves 4-6
Cuisine: British recipes
Ingredients: 1 tbsp olive oil; 2 banana shallots, finely sliced; 2 garlic cloves, crushed; 400g responsibly sourced, firm white fish fillets (such as coley or haddock) cut into 10cm chunks; 1 tbsp coconut oil; 2 large sweet potatoes, cubed; 2 medium tomatoes, finely chopped; 1 tbsp chopped pickled jalapeños; Coriander sprigs to serve; Handful of pomegranate seeds; Juice of 1 lime

Published: 23 Feb 17
Updated: 18 Mar 24

Sweet potato and pomegranate are used in this fish hash recipe making it lighter and healthier. Enjoy outside in the sun as part of a boozy brunch or relaxed family lunch.

Easy
September 2013

Test kitchen approved

Serves 4-6
Hands-on time 45 min

Sweet potato and pomegranate are used in this fish hash recipe making it lighter and healthier. Enjoy outside in the sun as part of a boozy brunch or relaxed family lunch.

Nutrition: per serving

Calories: 174kcals
Fat: 4.6g (2g saturated)
Protein: 13.9g
Carbohydrates: 19.3g (7g sugars)
Fibre: 3.7g
Salt: 0.2g

For 6

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Ingredients

1 tbsp olive oil
2 banana shallots, finely sliced
2 garlic cloves, crushed
400g responsibly sourced, firm white fish fillets (such as coley or haddock) cut into 10cm chunks
1 tbsp coconut oil
2 large sweet potatoes, cubed
2 medium tomatoes, finely chopped
1 tbsp chopped pickled jalapeños
Coriander sprigs to serve
Handful of pomegranate seeds
Juice of 1 lime

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Method

Heat the olive oil in a large pan over a medium heat. Add the shallots and fry, covered, for 10 minutes until soft. Add the garlic, season, then pour over 500ml boiling water. Bring to the boil, then simmer for 5 minutes. Add the fish, then simmer for 5 minutes more, uncovered, until just cooked. Using a slotted spoon, transfer the fish to a platter to cool (reserve the poaching liquid), then flake into large pieces, discarding any bones and skin.
Heat the coconut oil in a large frying pan over a medium heat and fry the sweet potato for 5-10 minutes until starting to brown. Add the tomatoes and 1 ladleful of poaching liquid, then simmer for 5 minutes, uncovered, stirring occasionally, until the sweet potato is tender and the liquid has been absorbed (you may need more liquid if it’s disappearing too quickly). Stir in the jalapeños.
Add the flaked fish and gently toss to warm through. Taste and season, then serve in bowls scattered with the coriander sprigs, pomegranate seeds and a good squeeze of lime juice.