Smoky hake, beans & greens
Hake has a meaty texture, so it’s a good alternative to cod or haddock, which have been overfished in recent decades.
SERVES 2 PREP 15 mins COOK 10 mins EASY
olive oil, for frying and drizzling
1/2 x 200g pack raw cooking chorizo (we used Unearthed Alfresco Smoked) 1 onion, finely chopped 260g spinach 2 x 140g skinless hake fillets
1/2 tsp sweet smoked paprika 1 red chilli, deseeded and shredded 400g can cannellini beans, drained
1/2 lemon, juiced
1 tbsp extra virgin olive oil
To serve
garlic mayonnaise (optional)
1 Boil a full kettle of water and heat the grill to high. Heat a little oil in a large frying pan. Squeeze the meat from the chorizo directly into the pan. Add the onion and fry for 5 mins, breaking the meat up with a spatula, until golden and its oils have been released. The onion should also be softened and golden.
2 Put the spinach in a colander, pour over the boiled water to wilt, then run under the cold tap. Squeeze out the excess water with your hands. Set aside. Line a baking tray with foil, rub with a little more oil and put the fish on top. Season, sprinkle with the paprika and drizzle with more oil.
3 Tip the chilli into the pan with the chorizo, fry for 1 min more, then add the beans, spinach, lemon juice and extra virgin olive oil. Let it warm through gently, then season to taste.
4 Grill the fish for 5 mins or until flaky but not dry. Spoon the bean mixture onto plates, then carefully top with the fish and any juices from the tray. Serve finished with a spoonful of garlic mayonnaise, if you like.
PER SERVING (without mayo) 554 kcals • fat 27g • saturates 7g • carbs 28g • sugars 9g • fibre 6g • protein 45g • salt 2.2g
Smoked mackerel kedgeree with soft-boiled eggs
Mackerel is a plentiful catch around the UK and it’s rich in omega-3.
SERVES 4 PREP 10 mins COOK 45 mins EASY
4 whole smoked mackerel fillets,
skin on
11/2 tbsp olive oil
1 tsp coriander seeds
6-8 curry leaves
1 tsp mustard seeds
1 onion, finely chopped
1 carrot, finely chopped
1 leek, sliced
1/2 small pack of coriander, stalks
chopped, leaves picked to garnish
1 bay leaf
2 garlic cloves, crushed
200g basmati rice, rinsed
1 tsp each turmeric, medium curry
powder and white pepper
pinch of chilli powder
200g peas (cooked if frozen)
knob of butter
1 lime, 1/2 juiced, 1/2 cut into wedges
6 eggs, boiled for 7 mins, 2 chopped
1 Pour 500ml boiling water over the fish fillets and set aside. Heat the oil in a large, heavy-botto
