Thursday, August 21, 2008

Spanish-Style Microwave Hake

This easy main meal of hake fillets casseroled with a tasty combination of tomatoes, chili, peppers and garlic comes from Bilbao on the northern coast of Spain where fish are in plentiful supply. Use olive oil for an authentic Spanish taste. Recipe serves 4.

Power Setting: High (100%)


2 pound (1 kg) hake fillets
2 tablespoons all-purpose (plain) flour
Salt and pepper
8 ounces (500 g) tomatoes
1 fresh green chili
2 green peppers (capsicums)
4 tablespoons oil
2 tablespoons tomato paste
3 garlic cloves


1. Wash the hake and pat dry with absorbent kitchen paper. Cut into large chunks and coat lightly in seasoned flour. Blanch, peel and chop the tomatoes. Remove seeds and finely chop the chili. Remove seeds and slice the peppers.
2. Place the oil in a 3 pint (1.75 litre) casserole and cook for 2 minutes. Add the fish and cook for 2 minutes. Turn the fish over and cook for a further 1 minute. Remove from the casserole with a slotted spoon or fish slice.
3. Add the tomatoes, tomato paste, chili, peeled and crushed garlic and peppers, and cook for 4 minutes, stirring after 2 minutes.
4. Return the fish pieces to the casserole, cover and cook for 6-8 minutes or until the fish flakes easily. Adjust the seasoning and serve immediately with crusty bread.

To freeze: Cool, turn into a rigid container, cover, label and freeze.
Freezer life: 2 months.
To use: Thaw and cook for 3-4 minutes till hot.

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