Serves:        4 people

Ingredients:
4 Hake fillets

500ml water in a pot
2 lemons

2 pinches of salt
1 pinch of salt

2 carrots peeled & cut
1 bunch of parsley roughly chopped

2 large courgettes
500ml low fat milk

1 bag of ice
2 tablespoons brown sugar

205g tin of butterbeans blended
4 small sweet potatoes peeled and cut into wedges

1 teaspoon olive oil
30-40ml olive oil

½ teaspoon low fat margarine

 

Method:
Preheat the oven at 180C

  1. Peel the sweet potatoes, rinse & pat to dry. Place on a greased baking tray, sprinkle with salt, brown sugar and drizzle with olive oil. Bake until golden brown. Depending on your oven, it should take 15 – 20 minutes.
  2. Bring the 500ml water with a pinch of salt to the boil. While waiting for the water to boil, peel & prep the carrots & courgettes. Blanch the carrots and courgettes till aldente (crunchy texture). Add to ice water to stop the cooking process.
  3. Begin poaching the hake 10 minutes before wedges are done. Place 3 cups of low fat milk in a saucepan large enough for the hake fillets. Place ½ a lemon into the milk with a pinch of salt and bring to a simmer. Once milk has come to a simmer, place hake fillets in skin side up. Simmer for 3 minutes, sprinkle the chopped parsley into the poaching liquid and poach for a further 4 minutes. Remove saucepan from the heat.
  4. Heat the butterbeans in a saucepan, using ¼ of the tins liquid and 2 tablespoons of low fat milk. Once the beans are hot, remove from liquid using a slotted spoon. Add the beans to blender and blend, add liquid while blending making a puree. Season to taste.
  5. Remove the vegetables from the ice water and reheat in a pan with 1 teaspoon of olive oil & ½ teaspoon margarine.
  6. Remove your hake from the warm liquid. When ready plate and serve with a lemon wedge.

 

ENJOY !!!