Baked Hake with Capers and Lemon

Baked HakeBaked Hake with Capers and Lemon

1lb Hake

1 Lemon

2 tsp Capers

2 Sprigs Dill

Salt & Pepper

Sweet Potato

Red Onion

Honey

Balsamic vinegar

Olive Oil

 

Method

Whisk olive oil, honey and balsamic vinegar in a bowl.

Thinly slice red onion.

Chop sweet potato into cubes.

Toss sweet potato & onion in dressing.

Bake for 30/40 minutes in oven.

Slice Lemon.

Sprinkle fish with salt and pepper, top with capers and dill.

Cover with lemon slices.

Bake for 10/15 mins until fish flakes easily.

Place fish on sweet potato & onion and Enjoy!

West Cork Times January Article

A New Year, January is always a torrid time for fishermen and for us in the fish retail business. The availability of fish is a consistent issue across the year with weather, seasons and quotas all affecting availability of wild caught species. So with all this in mind, your urge to have fresh hake or cod may not be as easy as hoped.   However low resources doesn’t mean you have to compromise your New Year’s health kick. Fish plays an important role in healthy eating as its lean source of protein for those who wish for a low carb diet.   It is always a good idea to stock up your freezer to ensure you have a healthy protein to add to stir frys and curries. Try out our quick and easy Baked Hake recipe below, developed by our in-house chef Elaine.

You may be familiar with our Deli’s in Rosscarbery & Clonakilty so we thought this was a good opportunity to introduce you to the faces behind our mobile units. Our mobile units cover Cork and surrounding areas Monday to Friday delivering fresh fish from the boats of Union Hall, Baltimore and Kinsale. We also offering a large range of cooked produce; Fish Cakes, Fish Pies, Seafood Pasta Bakes and also options for non-fish lovers produced daily by our in-house chef Elaine.    Our mobile crew have a difficult job working in all kinds of weather conditions (I’m sure you’ll agree especially this time of year, not so bad when their enjoying the west cork sun!) Keep an eye out for our nautical themed vans.

Richard Harrison lives in nearby Union Hall, a keen sailor who loves the sea.   Richard is knowledgeable and passionate about fishing who is also an avid cook so ensure you ask his advice on cooking methods or fish specials.

Cian O’Mahony is a local man from Rosscarbery who recently joined us; Cian is working hard on building and expanding his role.

Nigel Salter, from Dunmanway.  Nigel looks after the wholesale side of the business, servicing our hotels & restaurants and is keen to expand and grow this business

So wherever you are in Cork, you can be sure if there is fresh fish available, then we have it. Call to us in Rosscarbery, Clonakilty or one of our mobile units is more than likely near you. Give us a call today!

See our recipe for Baked Haked with Capers and Lemon