seafood
Coconut Hake
WITH SAUTÉED VEGETABLES
By Zandeleen van Zyl @ zandilions
Serves 2
What You’ ll Need For the hake
• 2 hake fillets
• salt & black pepper
• 1 tablespoon oil or butter
For the coconut sauce
• 1 cup coconut milk
• 1 clove garlic, finely chopped
• 1 teaspoon lemon juice
• salt & pepper, to taste
For the sautéed vegetables
• 1 cup broccoli florets
• 1 cup baby corn
• 1 tablespoon butter or oil
• salt & pepper
To serve
• fresh parsley or coriander, chopped
Let’ s Cook 1. For the vegetables, heat butter or oil in a pan over medium heat. 2. Add broccoli and baby corn. 3. Sauté for 5 – 7 minutes until tender but still vibrant. 4. Season with salt and pepper.
Set aside. 5. Season the hake with salt and pepper.
6. Heat oil or butter in a pan over medium heat.
7. Cook the fish for 3 – 4 minutes per side, or until just cooked through and flaky. Remove from the pan and set aside.
8. For the coconut sauce, add garlic to the fish pan and cook briefly until fragrant.
9. Pour in coconut milk and bring to a gentle simmer.
10. Add lemon juice and season to taste.
11. Simmer for 2 – 3 minutes until slightly thickened.
12. Spoon sautéed vegetables into a bowl and place the hake on top.
13. Spoon over the coconut sauce.
14. Sprinkle with fresh herbs and serve warm.
40 | Spring 2026 • essentialflavours. co. za