Cook smarter this summer with AEG
Hake with Summer Vegetables and Sautéed Potatoes (Serves 2)
This a quick, healthy and delicious meal that can be ready in less than 30 minutes. Hake is a delicious white fish that is a excellent alternative to cod and is in season from July to January. When buying fish use the Marine Conservation Society’s brilliant fish buying guide below.
In most of my recipes I use Cold Pressed Rapeseed Oil which is a wonderful British oil available in most supermarkets and deli’s. It has a lovely flavour, is lower in cholesterol than olive oil, full of Omega 3’s, is great for making dressings and crucially has a very high smoke point which makes it ideal for high temperature cooking.
I love this dish because the wonderful clean flavour of the fish, vegetables and potatoes are contrasted beautifully with the sweet / sharp balsamic glaze and lemon juice.[/fusion_text][separator style_type=”none” top_margin=”20px” bottom_margin=”20px” sep_color=”” border_size=”” icon=”” icon_circle=”” icon_circle_color=”” width=”” alignment=”center” class=”” id=””][imageframe lightbox=”no” gallery_id=”” lightbox_image=”” style_type=”none” hover_type=”none” bordercolor=”” bordersize=”0px” borderradius=”0″ stylecolor=”” align=”none” link=”” linktarget=”_self” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ animation_offset=”” hide_on_mobile=”no” class=”” id=””] [/imageframe][separator style_type=”none” top_margin=”20px” bottom_margin=”20px” sep_color=”” border_size=”” icon=”” icon_circle=”” icon_circle_color=”” width=”” alignment=”center” class=”” id=””][fusion_text]
2 Hake Fillets
1 Fennel Bulb
1 Medium Carrot (or 1 handful of baby carrots)
1 Sweet Pointed Red Pepper
1 Handful of Green Beans
1 Handful of Fine Asparagus
1 Handful Baby Plum Tomatoes
1 Medium Sweet Potato
1 Medium Maris Piper or King Edward Potato
Cold Pressed Rapeseed Oil
Salt & Pepper
Fish: season the hake fillets with salt on both sides and set aside on a plate.
Potatoes: peel the potatoes, cut into approximately 1inch cubes and put them into a saucepan of salted water with the lid on. Cooking with a lid on is more efficient.
AEG Hob Tip: set the temperature to between medium and high (Number 10 of 14 in my case) and set the Timer Function for 8 – 10 minutes. We want the water to come to a gentle boil. When the Timer ends that Hob Zone will turn itself off, so the potatoes don’t overcook if you are doing something else at the time. Note: you may have to adjust the power setting to achieve a gentle boil but once you have it right you can leave it until the timer turns that Hob Zone off for you.
Potatoes: when the Hob Timer ends and turns the potatoes off you will hear an audible alarm on your AEG Hob. Check the potatoes are soft on the outside and just a little firm in the middle. Drain them and rest them on a wire rack to air dry for two or three minutes. When they are dry put them in a bowl and drizzle just enough Cold Pressed Rapeseed Oil over them to get a thin, even coating when you shake them around gently. Now season with salt and pepper and shake them gently again. The seasoning sticks to the oil on the potatoes and the gentle shaking will give a lovely texture to the potatoes when they are Sautéed.
Vegetables: cut the tomatoes into halves and set aside. Chop the vegetables so they are all about the same length and thickness as the asparagus / green beans. This means they will all cook at the same rate. Put them in a bowl and drizzle just enough Cold Pressed Rapeseed Oil over them so when you stir the vegetables they are all coated thinly and evenly. Now season with salt and pepper and stir the vegetables again (the seasoning sticks to the oil).
AEG Hob Tip: Set two medium sized frying pans to a medium / high temperature. Drizzle a small amount of Cold Pressed Rapeseed Oil into each pan and wait until they just start to smoke (about 220C). Once the oil starts to smoke turn the frying pans down a little. Note: you may need to adjust the power settings up or down as you cook.
AEG Hob Tip: You could set timers for each frying pan for say 3 minutes, so they heat up whilst you are secure in the knowledge that if you are away from the hob for too long they will switch themselves off.
Fish: One at a time place the fish, skin side down in one of the frying pans. Hold a long flat spatula gently on top of the fish until the fish relaxes onto the flat frying pan and doesn’t try to “curl up”. This gives a lovely flat, crisp skin. Repeat for the second fillet. Cook on a medium high heat until the fish is cooked two thirds of the way through to the top.
Potatoes: Place in the same pan as the fish and sauté until each side of the potatoes are crisp and golden.
Vegetables: Tip the vegetables into the second frying pan and spread them evenly across the base. Leave for a few minutes until you get some lovely caramelisation on the vegetables. At that point turn them over and caramelise the other side. If you like softer vegetables simply turn that Hob Zone off and let them roast through in the residual heat. If you like them with a little “crunch” tip them back into the bowl to rest. You can either add the tomatoes to the vegetables half way through cooking the vegetables or add them at the end for a nice contrast of temperature and texture.
Fish: Once the fish is cooked two thirds of the way through turn them over and turn that Hob Zone off. The residual heat will cook the fish through.
Plating Up: Take your Balsamic Glaze (I like the “squeezy bottle” versions) and squeeze a generous “ring” around the outer edge of your plates. Place the sautéed potatoes on the glaze around the outside of the plate, the vegetables in the middle and the fish on top. Finally, grate some lemon zest and squeeze some lemon juice over the dish and enjoy!
AEG Hob Tip: The easiest way to clean the hob is to get an E-cloth. They come in packs of 2 – one for cleaning and one for buffing. Soak the cleaning E-cloth in hot water, wring it out and wipe the surface of the hob until it’s clean. Then buff the hob surface with the dry buffing E-cloth until it’s nice and shiny again. As the hob surface is so flat it takes almost no time at all!
I love using induction for this recipe because it can be very gentle, very powerful and everything in between so is suitable for all types of ingredients. The control is outstanding, the features such as “stop and go” “timers” and “bridge function” are incredible and make cooking a pleasure – not to mention how easy they are to keep clean!
Want to know more? To find out more about induction cooking with AEG and how it can be incorporated into your kitchen design, visit your local Optiplan Kitchens showroom where the experienced team will be happy to help.
Model used IKE84471FB.