Pan-fried hake, white bean & chorizo broth
This gutsy soup has a Spanish tone and works with other white fish like cod - layer the flavour up with garlic and paprika
Difficulty and servings
Serves 6
Preparation and cooking times
Prep 15 mins
Cook 50 mins
plus overnight soaking
FREEZE broth only
- Drain the beans, then tip into a large pan with 2 litres of water. Simmer with the whole garlic cloves, bay leaves and thyme for 30 mins or until cooked and tender. Remove from the heat and set aside.
- Meanwhile, heat 2 tbsp oil in a frying pan. Fry the bread with the remaining garlic clove. When golden and crisp, scoop out and drain on kitchen paper. Add the chorizo to the pan, fry until crisp, tip out and keep warm with the bread.
- Add another 2 tbsp oil and the onion to the pan, and cook for 5 mins until softened. Stir in the paprika. Drain the beans and add to the onions with the chicken stock and 2 tsp salt. Cook for 5-10 mins. Stir through the parsley and keep warm.
- Season the hake and heat the remaining 2 tbsp oil in the frying pan. Put the hake, skin-side down, in the pan and cook for 3-5 mins over a mediumhigh heat to crisp up the skin. Flip the fish over and cook for a further 3-5 mins until cooked through. Spoon the white bean mix into bowls, place the hake on top and finish with the fried bread, chorizo and a little more thyme.
PER SERVING
577 kcalories, protein 54g, carbohydrate 46g, fat 20 g, saturated fat 4g, fibre 15g, sugar 4g, salt 3.4 g
Recipe from Good Food magazine, September 2012.
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http://www.bbcgoodfood.com/recipes/2534659/
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Ingredients
- 450g dried white beans , such as haricot or cannellini, soaked overnight in water
- 4 garlic cloves , 3 left whole, 1 crushed
- 2 bay leaves
- 1 tsp thyme leaves , chopped, plus extra to serve
- 6 tbsp olive oil
- 100g good white bread , diced
- 100g cooking chorizo , skinned and chopped into small chunks
- 1 onion , sliced
- 3 tsp paprika
- 1l chicken stock
- small handful parsley , chopped
- 6 hake fillets, about 125g/5oz each
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Difficulty and servings
Serves 6
Preparation and cooking times
Prep 15 mins
Cook 50 mins
plus overnight soaking
FREEZE broth only
Ingredients
- 450g dried white beans , such as haricot or cannellini, soaked overnight in water
- 4 garlic cloves , 3 left whole, 1 crushed
- 2 bay leaves
- 1 tsp thyme leaves , chopped, plus extra to serve
- 6 tbsp olive oil
- 100g good white bread , diced
- 100g cooking chorizo , skinned and chopped into small chunks
- 1 onion , sliced
- 3 tsp paprika
- 1l chicken stock
- small handful parsley , chopped
- 6 hake fillets, about 125g/5oz each
PER SERVING
577 kcalories, protein 54g, carbohydrate 46g, fat 20 g, saturated fat 4g, fibre 15g, sugar 4g, salt 3.4 g
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24 September 2012
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24 September 2012
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24 September 2012
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20 November 2012
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