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Pan-Fried Hake

Pan-Fried Hake with Mustard Sauce

Prep Time 10 mins
Cook Time 15 mins
1 min
Course Main Course
Servings 4 servings

Ingredients
  

  • 560 g Hake fillets
  • 15 ml Olive Oil
  • Salt & Pepper
  • 2 Leeks finely chopped
  • 5 ml Garlic crushed
  • 20 g Cake Flour
  • 5 ml English Mustard
  • 125 ml Fish stock
  • 175 ml Plain Yoghurt Fat-free
  • 25 ml Brandy

Instructions
 

  • Coat the hake with oil and season. Grill for 10 minutes on each side.Transfer the fish to a heated plate and keep warm.
  • Fry the leeks and garlic in a little oil until soft. 
  • Remove from the heat and stir in the flour, mustard, stock and yoghurt. 
  • Stir over high heat until the sauce is smooth and thick. Add the brandy and season with salt and pepper.
  • Pour the sauce over the fish and serve with lemon wedges and serve with carbs and steamed vegetables from your daily allowance.
Keyword Hake, Seafood
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