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Pan-fried hake with cannellini beans in tomato sauce

Serves  4  
Prep  10 mins  Cook  30 mins

If you’re looking for something that’s both hearty and healthy, this dish is perfect, as it’s bursting with nutritious ingredients

Ingredients

  •   3 tbsp Napolina Extra Virgin Olive Oil
  •   2 anchovy fillets
  •   1 onion, finely chopped
  •   10g capers
  •   2 x 400g cans Napolina Chopped Tomatoes
  •   2 x 400g cans Napolina Cannellini Beans
  •   600g hake steaks
  •   2 tbsp plain flour
  •   6tbsp Napolina Olive Oil
  •   small bunch of parsley, finely chopped

Method

1.  Heat the extra virgin olive oil in a deep frying pan over a medium heat, then add the anchovies and fry until dissolved. Add the onion and capers, then fry for 2 mins until softened. Add the chopped tomatoes, plus a pinch of salt, then gently simmer on a low heat for 15 mins. Stir in the cannellini beans, along with the water from both cans, and cook for another 5 mins.

2.  Meanwhile, coat the hake in the flour. In a separate frying pan, heat the olive oil over a high heat. Once hot, add the hake and fry for about 4 mins or until each side is golden. Remove the hake and pat dry with kitchen towel, then use a fish slicer to cut each steak in half. Add the hake to the tomato and bean sauce and gently warm on a low heat. To serve, sprinkle over fresh parsley.

  •   3 tbsp Napolina Extra Virgin Olive Oil
  •   2 anchovy fillets
  •   1 onion, finely chopped
  •   10g capers
  •   2 x 400g cans Napolina Chopped Tomatoes
  •   2 x 400g cans Napolina Cannellini Beans
  •   600g hake steaks
  •   2 tbsp plain flour
  •   6tbsp Napolina Olive Oil
  •   small bunch of parsley, finely chopped

1.  1. Heat the extra virgin olive oil in a deep frying pan over a medium heat, then add the anchovies and fry until dissolved. Add the onion and capers, then fry for 2 mins until softened. Add the chopped tomatoes, plus a pinch of salt, then gently simmer on a low heat for 15 mins. Stir in the cannellini beans, along with the water from both cans, and cook for another 5 mins.

2.  Meanwhile, coat the hake in the flour. In a separate frying pan, heat the olive oil over a high heat. Once hot, add the hake and fry for about 4 mins or until each side is golden. Remove the hake and pat dry with kitchen towel, then use a fish slicer to cut each steak in half. Add the hake to the tomato and bean sauce and gently warm on a low heat. To serve, sprinkle over fresh parsley.