New Zealand Seafood Recipes
HAKE TOSSED IN RATAOUILLE
Ingredients
Preferred measurement of units
Serves 4
800g28 oz hake
2 large eggplants, cut in wedges length-wise
1 large onion, chopped into 1cm cubes
2 capsicums, sliced
4 zucchini, cut in 5cm lengths, then wedges
1 garlic clove
1 Tbsp fresh oregano
2 large tomatoes, chopped
3 Tbsp tomato puree
1 cup white wine
Grated parmesan cheese
Grape seed oil
100ml3.5Fl oz olive oil
Method
Sprinkle the eggplant with salt & let stand for 30 minutes, then dry off moisture with a paper towel.
Next in hot olive oil, cook the eggplant until nicely brown & remove from the pan. Then cook the onion & put aside - likewise the zucchini & capsicum separately.
Lastly cook the garlic for 1 minute & add the tomato puree & wine, bring to the boil then add back all the vegetables & the oregano.
Cut the hake into 2cm cubes, toss with lots of parmesan, then cook in the grape seed oil in a hot pan.
Serve the ratatouille decoratively & place the hake on top.
Next in hot olive oil, cook the eggplant until nicely brown & remove from the pan. Then cook the onion & put aside - likewise the zucchini & capsicum separately.
Lastly cook the garlic for 1 minute & add the tomato puree & wine, bring to the boil then add back all the vegetables & the oregano.
Cut the hake into 2cm cubes, toss with lots of parmesan, then cook in the grape seed oil in a hot pan.
Serve the ratatouille decoratively & place the hake on top.
Hake
Omega 3: Good Omega-3
Color when cooked:
- White
Flesh:
- Delicate
- Thick flakes
Cooking Methods:
- Bake
- Curry
- Casserole
- Marinate
- Microwave
- Poach
- Soup/chowder