Crispy Seed-Crusted Hake with Warm Pea Cream and Dill Potato Salad

Name: Crispy Seed-Crusted Hake with Warm Pea Cream and Dill Potato Salad
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4
Cuisine: fusión mediterránea
Ingredients: 21 oz hake fillets; 1.1 lb baby potatoes; 2 cups frozen peas; 3/4 cup vegetable broth; 1/2 cup plain Greek yogurt; 1/3 cup chives or scallion; 1/4 cup fresh dill; 1 whole lemon; 3 tbsp sesame seeds; 1/4 cup sunflower seeds; 2 cloves garlic; 3 tbsp olive oil; 1 tbsp butter; 2 tsp Dijon mustard; 1 tsp salt; 1/2 tsp black pepper; 1 tsp sweet paprika

An original, balanced dinner featuring hake fillets seared with a sesame and sunflower seed crust, served over a warm pea cream and paired with a warm potato salad with dill, scallion, and lemon.

20 minPrep

25 minCook

45 minTotal

4Servings

High ProteinDiabetic-Friendly

Important notice: This recipe is not medical advice. Consult your healthcare professional.

Ingredients

Adjust servings

4 filetes / 600 g 600 g hake fillets (skinless, of unos 150 g each uno)
500 g 500 g baby potatoes (cut por the mitad si son large)
300 g 300 g frozen peas (descongelados lightly)
180 ml 180 ml vegetable broth (hot)
120 g 120 g plain Greek yogurt (divided)
40 g 40 g chives or scallion (finely chopped)
10 g 10 g fresh dill (chopped)
1 unidad 1 unit lemon (zest and 3 tbsp/45 ml of zumo)
25 g 25 g sesame seeds (mezcla blanca or blanca and negra)
30 g 30 g sunflower seeds (lightly chopped)
2 dientes 2 cloves garlic (1 chopped and 1 whole)
45 ml 45 ml olive oil (divided)
15 g 15 g butter (for the cream of guisantes)
10 g 10 g Dijon mustard (for the ensalada tibia)
6 g 6 g salt (or to taste)
2 g 2 g black pepper (freshly ground)
2 g 2 g sweet paprika (for the pescado)

Nutrition facts

per serving

468 kcal

Calories

35 g

Protein

27 g

Carbs

23 g

Fat

5 g

Fiber

22 g

Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

DairyMustardSesameFish

Instructions

1
1. Place the baby potatoes in a pot with cold water and a generous pinch of salt. Bring to a boil and cook for 12 to 15 minutes, until tender but not falling apart. Drain and keep warm.
2
2. Meanwhile, pat the hake fillets dry with paper towels. Season them with half of the salt, the black pepper, and the sweet paprika. In a shallow plate, mix the sesame seeds with the chopped sunflower seeds, then press one side of each fillet into the mixture to create a crust.
3
3. In a medium saucepan, heat 1 tablespoon (15 ml) olive oil with the butter over medium heat. Add 1 minced garlic clove and cook for 30 seconds. Stir in the peas, hot vegetable broth, and zest of half the lemon, then cook for 3 to 4 minutes.
4
4. Transfer the cooked peas to a blender, or use an immersion blender. Add 1/4 cup (60 g) Greek yogurt and blend until smooth and creamy. Adjust with a pinch of salt if needed. Keep the pea cream warm over very low heat.
5
5. In a large bowl, toss the cooked potatoes with 1 tablespoon (15 ml) olive oil, Dijon mustard, 2 tablespoons (30 ml) lemon juice, the remaining Greek yogurt, the scallion or chives, fresh dill, and 1 grated or crushed garlic clove. Mix gently so the potatoes do not break up too much.
6
6. Heat a large nonstick skillet over medium-high heat with the remaining 1 tablespoon (15 ml) olive oil. Place the hake fillets crust-side down and cook for 3 to 4 minutes until the seeds are golden. Turn and cook for 2 to 4 minutes more, depending on thickness, until the fish is just cooked through and flakes easily.
7
7. If you prefer to finish the fish in the oven, transfer the oven-safe skillet to 400°F (200°C) for 3 to 5 minutes after searing the crust.
8
8. Spoon the warm pea cream onto the plates. Set the crispy hake fillets on top and serve the warm dill potato salad on the side. Finish with the remaining 1 tablespoon (15 ml) lemon juice over the top, or to taste.

Chef tips

For a more even crust, press on the seeds right before cooking the fish. Do not move the fillets at the beginning so the crust adheres properly and browns without breaking.

Substitutions

You can substitute the hake with fresh cod or pollock. Greek yogurt can be replaced with an unsweetened plant-based alternative if you want to avoid dairy, and dill can be swapped for fresh parsley for a milder flavor.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

Illustrative image
Ninja Professional BL610 Blender
Smoothies, sauces and soups
- Smoothies, sauces and soups
- Easy-to-wash jar
- Check the power and jar size
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Illustrative image
Cosori Pro LE 5 Qt Air Fryer
Browning and baking with little oil
- Browns food with very little oil
- Handy for vegetables, chicken and reheating
- Check the basket capacity
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Illustrative image
TempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
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