Hake and Veggie Stir Fry

4 people
25 min

This soft, flaky and succulent white fish is very common in Europe and remains one of my absolute favorite. I've tried it poached, oven baked, pan fried; it is always so delicious. This time around, I made a Hake and veggie stir fry and it turned out just as I expected; did not disintegrate and paired well with crunchy bell peppers. Serve it with a side of rice, fried plantains, boiled yam or bobolo (fermented cassava).

When we talk about fish, most people will think of Salmon, Dorade, Tuna, Seabass, Sole and very few people know Hake. I can very well say, you have been missing out on a very delicious and highly nutritive protein. It is quick and easy to cook and holds its form even when cooked for a long time.

What is seasoning cube?

I get asked this question all the time.This is an all purpose seasoning tablet used to improve the taste of food and to add flavor. Popularly sold by brands like Knorr and Maggi, it is the perfect addition to stews, soups, stock, porridge, vegetables, beef, chicken, pork, lamb etc. It can be substituted with all purpose seasonings from brands like McCormick, Old Bay, Simply Organic etc


Can I use Fillets?

Yes you can! I prefer using fish with skin intact and the bones in while cooking because, the bones definitely adds more flavor to the dish. Deboned fish on the other hand,usually dries out and looses moisture during high heat cooking. This is because fish is far more sensitive to heat than meat and looses moisture very quickly when cooked.

Short detailed recipe video

Check out my other seafood recipes like Pan seared sole

Short detailed recipe video

Recipe details
  • 4  people
  • Prep time: 5 Minutes Cook time: 20 Minutes Total time: 25 min
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Ingredients
Marinade:
  • 1 kg hake fish
  • 1 tsp vegetable oil
  • 1 tsp salt
  • 2 mini seasoning cube (1 tbsp all purpose seasoning)
  • 1 tsp white pepper
  • 2 tsp curry powder
  • 2 tsp garlic paste
  • ¼ cup water
Stir fry:
  • 2 tbsp vegetable oil
  • 1 large onion
  • 2 large chopped tomatoes
  • 2 tsp garlic paste
  • 1 tsp salt
  • 1 tsp thyme
  • 1 spring onion
  • 1½ bell peppers (use any of your choice)
Instructions

Add all ingredients for marinade to fish. Rub till evenly coated and set aside.
Turn Air fryer on, add fish and air fry for 10 minutes or deep fry. Pour water into left over marinade and set aside to use later.
To a hot skillet, add vegetable oil and onion. Cook till onion is slightly translucent then add garlic paste and chopped tomatoes. Cook for 5 minutes.
Add fish, marinade water, salt, thyme, spring onion and bell peppers. Taste for seasoning and add more if need be. Place lid on skillet and cook for 5 more minutes.
Take off heat and serve with a side of your choice.
Winnie Khamal Macbailey
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