#Team MC’s Nutrition Awareness Month

As part of #TeamMC‘s internal Nutrition Awareness Month we have provided team members with a series of delicious healthy recipes utilising the skills of our chef’s from across the catering estate. This week’s recipe is from Mount Charles Chef, Ri Elers in RTE Dublin who has put together a step by step guide for the perfect summer pan roasted fillet of hake.

Pan Roasted Fillet of Hake
Cumin, Carrot and Rosemary Puree
Balsamic Beetroot, Baby Potatoes and Baby Gem Salad
Rustic Roasted Root Vegetables

You should be aware that the recipe includes fish, milk and sulphites. Please check all ingredients specific to any special dietary needs or allergens.

What you will need:

2 x Hake Fillets.
1x Sprig of Rosemary, Teaspoon Cumin.
Baby Potatoes, Raw Beetroot, Balsamic Vinegar, Baby Gem Lettuce, Honey
3x Carrots.
3x Parsnip.
1x Sweet Potatoes.
1x Red Onion.
Dried mixed herbs.
Salt, Pepper, Olive Oil, 10g Butter, fresh herbs for garnish (optional)
A good non Stick Pan, A frying pan, Roasting tray, Pre-heated oven at 175 degrees.

A Note From Ri

With temperatures starting to climb, so is the need for lighter, healthier, yet nutritious and fulfilling food. As with everything in life, cooking should be an enjoyable experience . With a little enthusiasm and  patience, this will make for a memorable late evening meal and a great talking point at the table.

Rustic Roast Vegetables
Wash and scrub the vegetables in running water (no need to peel away the nutritional value), ¼ the vegetables lengthwise, combine in a bowl add a little olive oil, salt, pepper, dried mixed herbs and toss to coat the vegetables evenly. Lie out on a roasting tray and put in the oven for 30-35 minutes. After approximately 15 minutes shake the tray and return to the oven.

Balsamic Beetroot, Baby Potato and Gem Salad
Carefully dice the potatoes and the beetroot in to roughly 1 inch cubes.
Peel off the outer leaves from the Gem, discard and ¼ the remaining hearts of the lettuce. Set aside for later. Heat the frying pan and add a little olive oil, the potatoes and the diced beetroot, add a sprig of rosemary, season with salt and pepper and put in to the oven for 30 minutes. After approximately 10 minutes, toss the pan and return to the oven.

Cumin, Carrot and Rosemary Puree
Peel and chop the carrots, place in a pot with cold water, the teaspoon of cumin and a sprig of rosemary. Bring to the boil and simmer until the carrots are tender. Strain the carrots keeping the liquid to thin out the puree. Blend the carrots into a smooth paste adding the reserved cooking liquid as necessary. Season to taste, set aside and keep warm.

Pan Roasted Fillet of Hake
Heat the non stick pan adding a little olive oil and the 10g of butter. Season the fish, and when the butter starts to foam up, add the fish and leave it to sear and seal. After 3 minutes, carefully turn the Hake over, baste with the pan juices and put in the oven for 8 minutes. By now everything should be nearly ready to plate and serve.

To Serve
Place the roasted vegetables on a plate and cover with foil. Return to beetroot pan to the hob, add the Gem, some Balsamic vinegar and a little honey, toss and place in a salad bowl, and cover with foil. Warm up the puree, and place a dollop on to each plate, smear this across the plate and place the Hake on top of this. Garnish with the fresh herbs and take the plates to the table. Place the warm salad and vegetables on the table and enjoy.

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