Poached Hake with Mustard and Honey Dressing

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  Poached Hake with Mustard and Honey Dressing

 We all know the health benefits associated with eating fish. This hake recipe is simple to cook, is low in fat and tastes great. 

Poached Hake with Mustard and Honey Dressing

Serves 4 

Cooking time:


4 hake fillets, about 175g each, skinned and boned
½ lemon cut into slices
Bunch of parsley
1 tablesp. black pepper corns
4 medium leeks, trimmed and sliced
2 carrots, peeled, cut into half lengthways and then into discs

Mustard and Honey Dressing
1 tablesp. wholegrain mustard
3 tablesp. honey
3 tablesp. white wine vinegar
A little salt and pepper
100ml olive oil, extra virgin if available
Juice of ½ lemon
1 tablesp. chives, chopped

To Cook

To make the dressing: Place the mustard, honey, white wine vinegar and a little salt and in a bowl.  Whisk in the olive oil, lemon juice and chives. Taste for seasoning. Set aside.

To poach the Hake: Pour approximately 200ml water into a shallow frying pan which is big enough to fit the hake fillets in a layer. You will need enough to cover the fish. Add in the lemon slices, sprigs of parsley, black peppercorns and a little salt.  Bring to the boil. Reduce the heat and gently slide in the hake fillets.  Simmer for 10 minutes.

Meanwhile in a separate saucepan heat some water, add the sliced carrots and salt and pepper. Cook for 2-3 minutes. Add the leeks and continue to cook for another couple of minutes until the vegetables are tender. Drain well.

Serving Suggestions

Gently remove the fish from the water and drain on kitchen paper. Divide the vegetables between four warmed plates, place a fillet of hake on top and spoon over the dressing.