Pan-fried hake with caper and lemon butter sauce recipe
 A simple but effective method for golden pan-fried hake with a quick sauce that pairs well with a dollop of creamy mash. Each serving (excluding mash) provides 447 kcal, 24g protein, 15g carbohydrate (of which 0.6g sugars), 32g fat (of which 15g saturates), 0.9g fibre and 1.1g salt. 1 hake fillet, around 100–150g/3½oz–5½oz, bones removed and skin on1 tbsp plain flour2 tsp olive oil25g/1oz salted butter2 tsp capers½ lemon, juice only salt and freshly ground black pepper 1 hake fillet, around 100–150g/3½oz–5½oz, bones removed and skin on 1 tbsp plain flour 2 tsp olive oil 25g/1oz salted butter 2 tsp capers ½ lemon, juice only salt and freshly ground black pepper mashed potatoes mashed potatoes Method Warm a plate and prepare your mashed potatoes first, keeping them warm while you cook the fish.To make the pan-fried hake, use kitchen towel to pat the hake fillet fully dry and lightly slash the skin 3–4 times about 3mm/⅛in deep with a sharp knife.Lay the fish on a plate and sprinkle both sides with salt. Leave for 10–15 minutes and then wipe dry again. Add the flour to a bowl, season with salt and pepper, and toss the fish in it to coat all sides. Shake off the excess.Heat a frying pan over a medium-high heat and, when hot, add the olive oil. Add the fish, skin side down, and use a fish slice or spatula to press it firmly into the pan for 30 seconds, to stop it from curling up. Leave it to cook for 2–3 minutes, depending on thickness. Resist the urge to move the fish in the pan – just leave it. This way, the skin will crisp up and won’t stick.When it is ready, you’ll be able to easily (but carefully) flip it over. Add the butter and the capers to the pan and reduce the heat to medium. Tip the pan and spoon the caper butter over the fillet repeatedly, as it finishes cooking (it will take about 3 minutes on the second side). Remove the pan from the heat and transfer the fish to the warmed plate, nestled into the mashed potatoes.Return the pan to a high heat, and add the lemon juice. Allow the lemon, caper and butter sauce to bubble in the pan for 30 seconds, then pour over the fish and mash to serve. Warm a plate and prepare your mashed potatoes first, keeping them warm while you cook the fish. Warm a plate and prepare your mashed potatoes first, keeping them warm while you cook the fish. To make the pan-fried hake, use kitchen towel to pat the hake fillet fully dry and lightly slash the skin 3–4 times about 3mm/⅛in deep with a sharp knife. To make the pan-fried hake, use kitchen towel to pat the hake fillet fully dry and lightly slash the skin 3–4 times about 3mm/⅛in deep with a sharp knife. Lay the fish on a plate and sprinkle both sides with salt. Leave for 10–15 minutes and then wipe dry again. Add the flour to a bowl, season with salt and pepper, and toss the fish in it to coat all sides. Shake off the excess. Lay the fish on a plate and sprinkle both sides with salt. Leave for 10–15 minutes and then wipe dry again. Add the flour to a bowl, season with salt and pepper, and toss the fish in it to coat all sides. Shake off the excess. Heat a frying pan over a medium-high heat and, when hot, add the olive oil. Add the fish, skin side down, and use a fish slice or spatula to press it firmly into the pan for 30 seconds, to stop it from curling up. Leave it to cook for 2–3 minutes, depending on thickness. Resist the urge to move the fish in the pan – just leave it. This way, the skin will crisp up and won’t stick. Heat a frying pan over a medium-high heat and, when hot, add the olive oil. Add the fish, skin side down, and use a fish slice or spatula to press it firmly into the pan for 30 seconds, to stop it from curling up. Leave it to cook for 2–3 minutes, depending on thickness. Resist the urge to move the fish in the pan – just leave it. This way, the skin will crisp up and won’t stick. When it is ready, you’ll be able to easily (but carefully) flip it over. Add the butter and the capers to the pan and reduce the heat to medium. Tip the pan and spoon the caper butter over the fillet repeatedly, as it finishes cooking (it will take about 3 minutes on the second side). Remove the pan from the heat and transfer the fish to the warmed plate, nestled into the mashed potatoes. When it is ready, you’ll be able to easily (but carefully) flip it over. Add the butter and the capers to the pan and reduce the heat to medium. Tip the pan and spoon the caper butter over the fillet repeatedly, as it finishes cooking (it will take about 3 minutes on the second side). Remove the pan from the heat and transfer the fish to the warmed plate, nestled into the mashed potatoes. Return the pan to a high heat, and add the lemon juice. Allow the lemon, caper and butter sauce to bubble in the pan for 30 seconds, then pour over the fish and mash to serve. Return the pan to a high heat, and add the lemon juice. Allow the lemon, caper and butter sauce to bubble in the pan for 30 seconds, then pour over the fish and mash to serve.