Pan seared fish with tomato white wine & basil

Fresh Hake in a bright sauce, full of flavour

This dinner idea was inspired by a recipe found on Pinterest, which I played with a bit as usual and ended up with the below. I must add that the smells while cooking were amazing and just added to the anticipation of the dining.

Recipe:

Preheat oven to 190 degrees C.

Heat a little olive oil in a pan over medium heat. Depending on children and/or taste, add a small sprinkle (up to half a tsp) of red chilli flakes and 1tsp crushed garlic. Sauté for a minute.

Add a tin of chopped tomatoes and a few halved cherry tomatoes and cook for about 10 minutes. Add in a quarter cup of dry white wine and let the mixture simmer.

Add half a cup of finely chopped fresh basil, 2 tbsp freshly squeezed lemon juice, a quarter tsp lemon zest, ground salt and black pepper and cook for 2 more minutes. Then transfer into a bowl and set aside.

Season portions of fresh skinless hake on both sides with salt and pepper. Heat a little olive oil in a large oven proof non stick pan over medium high heat. Place the hake in the oil until golden brown, approximately 6 minutes. Carefully turn the hake over, pour over the wine and tomato sauce and place in the oven for a further 5-10 minutes or until cooked through.

While the fish is cooking in the oven, mix 1,5 cups couscous and 1,5 cups of boiling water in a bowl. Add 1 Knorr vegetable stock pot and a dash of olive oil. Mix well and cover with cling wrap or a plate. Wait 3-4 minutes before fluffing with a fork.

Serve (with some of that crisp white wine) and enjoy!


This fish comes out super soft and breaks apart very easily, so be prepared for not having perfectly beautiful golden fillets. It really is delicious though!