MSC Eco Label

Pan fried hake with crisp sweet garlic

Prep Time0 mins
Cooking Time15 mins
 Headshot of Mitchell Tonks

Recipe By

Mitch Tonks Mitch is an acclaimed restaurateur, chef, author and an MSC Wild One.

Cape hake



Olive oil
6 MSC certified hake steaks
Sea salt
Freshly ground black pepper
2 cloves garlic, finely chopped or sliced
Extra virgin olive oil
Lemon juice- to taste
Handful of parsley, finely chopped

1. Heat up a heavy-based frying pan on a high heat, then add just enough olive oil to fry the fish in. Season the fish steaks all round with a light sprinkling of sea salt and freshly ground black pepper.

2. Lay the fish in the pan and fry for a minute or two, then add the garlic. Keep frying the fish until the garlic is golden brown, and emitting a sweet flavour- lower the heat to medium/high to make sure the garlic doesn’t burn.Turn the fish after 3-4 minutes  and cook for around 3 minutes on the other side. Once the fish is fully cooked, remove only the fish steaks from the pan and onto a serving dish- leave behind the garlic and oil mixture.

3. Take the pan off the heat, then add a good splash of the extra virgin olive oil with a pinch of sea salt to the garlic and juices left in the pan. The residual heat of the pan will be sufficient to warm it all through; there is no need to put it back on the flame. Add a good squeeze of lemon juice, then the parsley, and give it a good stir. Dress the fish with this mixture.
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