Fish has long been recognised as one of nature’s healthiest foods, and with its rich package of nutrients it is one of the few foods that can truly be called a superfood. Bord Bia's whitefish campaign aims to highlight how fresh Irish whitefish is the perfect ingredient for any occasion.
When shopping for whitefish always look out for Irish source on the pack or ask your fishmonger for more information. Visit www.bordbia.com/fish or search ‘Bord Bia fish’ for more tasty and easy to make recipes.
Harissa hake with couscous and spinach
Serves four.
Ingredients
4 x 150g hake fillets, skin on and boned
1 teasp harissa paste
Pinch salt
1 tablesp olive oil
Lemon wedges to serve
For the couscous
240g couscous
Zest and juice of 1 lemon
1 tablesp olive oil
1 garlic clove, peeled and crushed
Salt and freshly ground black pepper
100g baby spinach leaves, finely sliced
240ml stock or water
For the tzatziki
Quarter cucumber, finely grated
220g Greek style yogurt
1 tablesp lemon juice
½ tablesp olive oil
1 garlic clove, peeled and crushed
1 tablesp fresh dill, chopped
1 tablesp fresh mint leaves, chopped
To serve: Salad
To make the tzatziki
Combine all the ingredients in a bowl and set aside.
To prepare the couscous
Place the couscous in a bowl, add the lemon zest, juice, olive oil, garlic, seasoning, and sliced spinach, mix well. Boil the stock or water, then add it to the bowl of couscous and stir it through. Cover with cling film and leave for 10 minutes, then fluff it up with a fork.
To cook the fish
Meanwhile spread the harissa over the flesh side of the hake fillets. Season with a little salt.
Heat a little oil in a non-stick frying pan over a medium heat. Add the fish, skin side down, and cook for four to five minutes until the skin is crisp. Turn and cook for another minute or two until the fish is cooked. This will depend on the thickness of the fillets.
To serve, divide the couscous and fish among four plates and serve with tzatziki, lemon wedges, and salad.
