Fried fish & bakes with steamed cabbage

Fried fish & bakes with steamed cabbage

Lara Luck says:  "I can’t wait for you all to cook this – a true taste of the Caribbean in your home"

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1 of your 5 a day
  • Serves6
  • CourseMain meal
  • Prepare30 mins
  • Cook35 mins
  • Total time1 hr 5 mins
  • Plusmarinating

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Ingredients

  • 2 clove/s cloves garlic, crushed
  • 1 large onion, sliced
  • 1 red pepper, deseeded and sliced
  • 1 lime, juice plus wedges to serve
  • 1 tbsp mild curry powder
  • ¼ x 20g pack lemon thyme, leaves only, plus a few sprigs to serve
  • tbsp Creole seasoning
  • 3 x 200g packs Essential Hake Fillets
  • 450ml vegetable oil, plus 2 tsp
  • 1 Essential Pointed Spring Cabbage, quartered, cored and shredded
  • 100g plain flour
  • 3 salad onions, thinly sliced, to serve
  • ½ x 25g pack flat leaf parsley, leaves roughly chopped, to serve
  • Hot sauce, or sliced chillies, to serve

For the bakes

  • 500g self-raising flour, plus extra for rolling
  • 1 tsp baking powder
  • 1 tbsp caster sugar

Method

  1. Put the garlic, onion, red pepper, lime juice, curry powder, thyme and 1 tbsp Creole Fried fish & bakes with steamed cabbage seasoning in a large bowl. Season and mix well. Add the fish, coat and leave to marinate in the fridge for at least 2-3 hours, or ideally overnight.

  2. Preheat the oven to 150ºC, gas mark 2. For the bakes, put the self-raising flour, baking powder and sugar into a large bowl. Add 300-400ml tepid water to create a soft dough. Knead for 10 minutes, until smooth and bouncy. Cover and leave to rest for at least 30 minutes (or up to 1 hour), until soft.

  3. Towards the end of the resting time, heat 1 tsp oil in a large saucepan. Add the cabbage, sauté for 2 minutes, then add 200ml water and cover with a lid. Steam for 15-20 minutes on a low-medium heat, then season and keep warm

  4. Line a large baking tray with baking parchment or foil. Divide the dough into 16-18 pieces and, using a rolling pin and a little flour, shape into 7-8cm circles. Heat 250ml oil in a large frying pan (see tip) and fry in 3-4 batches, for 3-4 minutes on each side, until golden. Drain on kitchen paper, transfer to the lined tray and keep warm in the oven. Set the pan aside.

  5. Mix the plain flour and remaining ½ tbsp Creole seasoning in a large bowl. Season with salt. Place the fish pieces in the flour, making sure both sides are well coated. Add the remaining 200ml oil to the pan to a depth of about 1cm. When hot, cook 2-3 fish pieces at a time for 3-4 minutes on each side, until golden, opaque and the fish flakes easily with a fork. Drain on kitchen paper and repeat.

  6. As the fish cooks, heat 1 tsp oil in another large frying pan and fry the marinated vegetables for 2-3 minutes. Add 100ml water and simmer, uncovered, for 5-6 minutes until the water evaporates. Season, then cover to keep warm.

  7. Serve the fish on a platter with the bakes and cabbage. Garnish with the vegetables, salad onions, parsley, hot sauce or chillies, thyme and lime wedges.

Cook’s tip

When hot enough for frying, a small piece of dough will sizzle and rise to the top. The oil will read 180ºC on a kitchen thermometer.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

3,129kJ/ 745kcals

Fat

28g

Saturated Fat

3.2g

Carbohydrates

87g

Sugars

13g

Fibre

9.8g

Protein

32g

Salt

1.5g

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