Utility

Hake with Butternut Squash, Spinach & Cannelini Bean Cassoulet

Ash Wednesday -  a day where supposedly we shouldn’t eat meat and are encouraged to enjoy some fish. To be honest, it should be far more than Ash Wednesday & Good Friday we do it.

Fish is low in fat, full of protein and so tasty. Let alone the fact its cooked in minutes. There are a huge selection of sustainable fish on the market today, most reasonably well priced and delicious. I have choosen hake here but cod, sole, basa – any white fish is beautiful in this recipe.

The butternut squash and baby spinach are in season too and as they are cooked so quickly they retain most of their goodness.

In order to try and encourage you into this tradition for tomorrow I am sharing my recipe which is featured in this months Easy Food Magazine. Pick up a copy at your local shop, newsagent or butcher this month and have a look at all the fab recipes.

Hake with Butternut Squash, Spinach & Cannelini Cassoulet

Ingredients

Serves 2

2 Hake fillets

2 tbsp oil

2 tbsp butter

50g flour (seasoned with salt & pepper)

½ red onion

1 clove garlic

½ tin cannellini beans

100g butternut squash

50ml fish stock

50ml white wine

50ml low fat cream

100g baby spinach

 

Method

  1. Prepare all the ingredients. Peel the butternut squash, dice into small cubes. Peel and dice onion & garlic.
  2. Open the cannellini beans, drain and rinse with cold water.
  3. Use 2 frying pans – one for the fish and one for the cassoulet.
  4. Pop the butternut squash in a small bowl, add 4 tbsp of cold water, cover with cling film and steam in the microwave for 3 minutes to soften.
  5. In one frying pan heat the oil and butter. On a low heat sauté the onion and garlic. Add in the butternut squash, stock and wine. Allow to simmer for a couple of minutes. Season with some salt and pepper.
  6. Dip the fish in the seasoned flour. Heat 1 tbsp oil and butter in a frying pan. Gently place the fish in the pan and fry for about 4 minutes each side.
  7. Saute/wilt down the spinach.
  8. Add the cream into the cassoulet. Simmer for 2/3 mins. Stir in some fresh chopped parsley.
  9. To serve, spoon the cassoulet on the base of the plate, sit the spinach on top and then place the fish on top. Garnish with fresh parlsey.
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