Calling all lovers of Fish & Chips & Mushy Peas. Here’s a degreased, fresher and really delicious healthy alternative!
This delicious dinner is part of my series 30 Days of Mediterranean Meals (see here). If you’re a fan of baked fish dinners, here’s a winner.
Firstly, a hake fillet is topped with the most delicious nutty-herby crust. This is such a simple recipe, adapted from The Healthy Life by Jessica Sepal, and guaranteed to be a favourite for those fellow baked fish lovers out there.
Secondly, I serve the golden crusted fish on a bed of this fresh yoghurt and mint pea mash. Whilst mushy peas with fish were not really a thing in the small South African coastal town I grew up in, they are quite a traditional side to battered fish. I am not a fan of the texture or colour of overcooked peas, and so I love this bright and fresh alternative. Using baby peas, or petit pois, gives this pea mash a lovely sweet flavour and bright green colour. Leaving the peas in a bowl of boiling water for a few minutes does the cooking part for you. Then, simply whizz them with some lemon, mint and yoghurt. I love the bright green colour and chunky texture of this side.
Lastly, there are THESE polenta chips. They are not your average polenta chips, with a bit of inspiration from curry fries and a hint of turmeric to create the most beautiful golden colour. With a generous sprinkle of parmesan, these polenta chips are very more-ish! (make a double batch if you’re hungry or want to keep some as snacks).
Nut-Crusted Hake with fresh Herbs
Ingredients
- ½ almonds toasted
- ¾ cup chopped fresh herbs parsley, basil, coriander, mint
- 1 tsp dried oregano
- ½ tsp dried rosemary
- 1 lemon, zested and juiced use 1 tbsp juice and 1 tsp zest
- 1 tbsp olive oil extra virgin
- ¼ cup grated parmesan
- salt and pepper, to taste
- 4 portions of fresh skinless white fish fillets e.g hake
Instructions
- Preheat the oven to 180℃.
- Place all the ingredients except the fish in a food processor and pulse until finely chopped to a coarse crumb. Taste and season accordingly.
- Place a sheet of cling wrap on a plate and spoon over a quarter of the nut mixture. Use a spoon and compress into a rectangle shape, roughly the size of a single fish portion.
- Place a fish fillet over the nut crumb and wrap tightly in the clingfilm, pressing the nut mixture into the fish fillet. Repeat for the remaining fish fillets and place in the fridge for 10 minutes.
- Unwrap the fish fillets and gently place on a lined baking tray, crumb side up. Bake for 10-15 minutes until the the fish flakes apart with a fork. Serve with a drizzle of olive oil.
Fresh Pea Puree with Mint & Yoghurt
Ingredients
- 400g frozen baby peas 2 cups
- 4 tbsp greek yoghurt
- ¼ cup fresh basil
- ¼ cup fresh mint
- 1 lemon, zested and juiced
- 3 tbsp olive oil
- 1 spring onions thinly sliced at an angle
- salt and black pepper to taste
Instructions
- Place the peas in a heat proof bowl and pour over enough boiling water to cover. Leave for 5 minutes and then drain.
- Set aside ⅓ cup of peas to serve. Add the remaining peas along with the yoghurt, herbs, lemon juice, 1 tsp lemon zest and olive oil to a food processor. Blitz into a chunky paste (or a smoother paste if desired). Taste and season accordingly.
- Spread the pea mash onto a serving plate using a spoon. Top with the remaining peas and the sliced spring onions. Drizzle with olive oil and loosened yoghurt.
Crunchy Golden Polenta Chips
Ingredients
- 2 cups stock vegetable or chicken
- 200g polenta 1¼ cups
- 40g grated parmesan just under ½ cup
- 1 tsp medium curry powder
- 1 tsp ground turmeric
- salt and black pepper, to taste
- 1-2 tbsp olive oil
Instructions
- Line a square 8 inch pan with baking paper.
- In a medium sized pot, boil the stock along with the curry powder and turmeric. Add the polenta and stir for a few minutes until thickened and pulling away from the sides of the pot.
- Take off the heat and stir through the grated parmesan. Season with salt and pepper to taste. Transfer the polenta into your prepared tin. Cool slightly and then place in the fridge for half an hour to set.
Oven Baked Method
- Preheat the oven to 220℃ (425℉). Gently transfer the set polenta onto a chopping board and slice into rectangular fingers, about 8-10cm long and 1½ cm thick.
- Spread the cut polenta chips onto a lined baking tray and drizzle generously with olive oil. Bake for 20 minutes, turning halfway, until golden and crispy. Serve with a sprinkle of sea salt.
Air Fryer Method
- Preheat your Air Fryer to 190℃ (375℉). Arrange the polenta pieces on the air fryer tray and drizzle with olive oil. Air fry for 8-10 minutes, turning halfway, until golden and crispy. Serve with a sprinkle of sea salt.
