Hook to Cook Recipes

Pan Fried Whiting

Delicious Whiting fillets

Delicious Whiting fillets

Ingredients 

This recipe serves four

  •  4 x 6oz (170g) Freshly caught whiting fillets (preferably caught with Black Rock           Charters)
  •  1 good pinch of sea salt
  •  Freshly ground black pepper to taste
  •  2oz or 56g butter
  •  2 tablespoons olive oil
  •  1 small lemon,  zest and squeezed
  •   ½ cup or 60g plain flour
  •   Freshly chopped parsley to garnish

 

Preparation method

Prep: 15 minutes | cooking time: 9 minutes

Gently rinse the Whiting fillets under cold water then pat dry with kitchen towels. Season both sides of each fillet with sea salt and freshly ground pepper. Sieve the flour into a shallow dish and gently press each fillet into the flour, coating thoroughly, shake off any excess flour.

Pour the olive oil into a large frying pan and heat until fairly hot. Place the fillets of Whiting skin side down into the pan, cook for around 3 minutes then gently turn the fillets over using a fish slice or pallet knife, and repeat.

Remove from the frying pan. Reduce the heat before adding the butter, lemon juice and chopped parsley, stir around the frying pan until melted.

Spoon the melted sauce over the cooked golden fillets of Whiting.

Serve immediately with some freshly cooked vegetables and rice or potatoes.

Baked Whole Mackerel with Ginger, Garlic and Tomatoes

DSC_1724

Ingredients

This recipe will serve four people

  •  4 whole, cleaned, fresh mackerel (preferably caught with Black Rock Charters)
  •  4 table spoons of Olive oil
  •  1 Lemon cut into wedges
  •  A thumb-sized piece of ginger, finely shredded
  •  4 good size plumb tomatoes, cut into quarters
  •  4 cloves of smoked garlic, sliced
  •  1 red and 1 green pepper, sliced
  •  4 shallots, sliced
  •  Black pepper and salt, to taste
  •  2 tablespoons of white wine

Prep: 20 minutes | cooking time: 20 minutes

  • Warm oven to 200c Gas mark 6 or 400F
  • You will need a large piece of foil or a baking dish
  • Score each side of the cleaned Mackerel, season with salt and pepper
  • Squeeze the lemon wedges over the mackerel, then tuck it inside the Mackerel
  • Scatter over the the sliced peppers, tomatoes, ginger and shallots
  • Drizzle the olive oil and white wine over each fish
  • Loosely wrap the foil over the Mackerel
  • Place directly in the oven

When cooked serve with a crunchy fresh salad, warm buttered potatoes, and a glass of chilled white wine. Enjoy.

You can also cook this recipe on the BBQ using a foil parcel

 

 

A very simple Cod fillet recipe

pan fried cod

Ingredients

This recipe serves four

  • 4 x 120 gram pieces of cod fillet
  • 25 grams unsalted butter
  • 1 tablespoon of good olive oil
  • 50 grams of plain flour
  • 1/2 teaspoon of sweet paprika or cayenne pepper
  • 1 lime or lemon sliced
  • Black pepper and salt

Prep: 10 minutes | cooking time: 6 minutes

  • Mix the plain flour with black pepper, salt and paprika
  • Coat the cod fillets throughly with the flour mix
  • Over a medium heat, melt the butter and olive oil together in a large non-stick pan
  • When the pan is a good and hot, lay each fillet skin side down in the pan for 2 minutes each side
  • Squeeze the lemon over the fish and continue to cook for a further 2 mins
  • When a fork can be easily pushed into the white flakey fillet the Cos is cooked properly,  be careful not to over cook this amazing fish

Once you have cooked your cod fillets, place on a warm dinner plate with fresh green beans and sauteed potatoes. Enjoy.

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