Pan-Seared Hake with Braised Savoy, Bacon & Peas
Flaky, line-caught hake served over a sweet and salty braise of winter cabbage, garden peas, and crisp bacon lardons.
"I chose this dish to leverage the peak winter sweetness of Savoy cabbage and peas, pairing them with Hake—a sustainable, high-protein white fish from UK waters. The inclusion of unsmoked bacon provides a 'meaty' depth (xenohormesis via cured notes) without relying on heavy sauces, while hazelnuts add a crucial textural crunch and Vitamin E. This is a gut-health powerhouse with high fibre from the legumes and brassicas, respecting the Leucine Threshold with over 60g of protein."
Ingredients
Protein
- 250g Hake Fillet — 1 large fillet, skin-on
- 50g Bacon Medallions — diced, unsmoked
Fresh
- 200g Savoy Cabbage — shredded
- 100g Garden Peas — frozen/defrosted
- 0.5 Lemon — wedges
Pantry
- 10g Hazelnuts — toasted, crushed
- 10ml Olive Oil
- 50ml Chicken Stock
Method
Pat the hake fillet very dry with paper towels and season the flesh side with salt.
Shred the cabbage finely and dice the bacon medallions.
In a non-stick pan over medium-high heat, add half the oil and the bacon. Cook for 3 mins until golden, then remove bacon, leaving fat in pan.
Add the cabbage to the pan with a splash of stock. Cover and steam-fry for 4 mins until tender. Stir in peas and bacon, warm through, then plate the veg mixture.
Wipe the pan. Add remaining oil, increase heat to high. Place hake skin-side down. Press gently for 10 seconds. Cook 4-5 mins until skin is crisp and flesh is opaque 2/3 up.
Flip and cook for 1 minute on the flesh side.
Place the hake skin-side up on the bed of braised cabbage and peas. Sprinkle with crushed hazelnuts and serve with lemon wedges.