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Hake in a parcel with stir Fried Vegetables

( For 4)

4 X 225g (8 oz.) Fillets of Hake

3 Carrots
3 Scallions
2 Tablespoons Sesame Oil (or Olive Oil)
1 Thumb of root Ginger
2 Plump Cloves Garlic
2 Tablespoons Soy Sauce

Set the oven to Gas 6, 200C, 400F.
Bone and skin the Hake and if they are long thin fillets cut in two and put on top of each other to make a thicker piece.
Peel the Carrots, cut as thinly as you can and again cut down until they are matchstick sized pieces.
Cut the scallions into similar sized pieces and peel and similarly slice the ginger and garlic.
Put the oil into a pan and stir fry vegetables, the ginger,and the garlic together for a few minutes until the carrots start to soften, add the soy sauce and cook together for a few minutes. Take off the heat.

Tear off 4 large squares of tinfoil and divide the stirfried vegetables and all the oil and juices between the 4 pieces.
Put the 4 pieces of fish on top of the vegetables and seal each parcel carefully.
Put the parcels on a baking tray and cook at the set temperature for 10 mts.
(Open one and check to see if its cooked through)
Open the parcels, put the piece of cooked fish on a plate and spoon over vegetables and their juoices.
Serve with some rice or plain potatoes and a fresh green vegetable like broccoli.



April 14, 2006 09:11 PM | 0 Comments
  Martin Dwyer
Consultant Chef