For the fish:

  • 2 tsp olive oil
  • 4 medium-sized hake fillets

For the sauce:

  • 25 g unsalted butter
  • 220 g Sainsbury's Taste the Difference prawns, peeled
  • 100 ml white wine
  • 1 tbsp capers, drained and rinsed
  • 3 tbsp chopped fresh curly parsley

To serve:

  • 200 g young leaf spinach
  • a pinch of grated nutmeg


  1. 1

    Preheat the oven to 200˚C / fan 180˚C / gas 6. Heat a large non-stick, ovenproof frying pan until searing hot. Add the oil and then add the hake fillets, skin side down. Fry for 3 minutes and then pop the fillets on a lined baking tray in the oven for 5 minutes while you make the sauce.

  2. 2

    To make the sauce, reduce the heat and add the butter to the same frying pan as used for the fish. Add the prawns and cook for 2 minutes. Add the wine, turn up the heat and bubble for 2 minutes. Add the capers and parsley and remove from heat. Season with freshly ground black pepper. 

  3. 3

    Meanwhile, place the spinach in a large pan with a splash of water. Add the nutmeg and heat until just wilted. Drain and season to taste. Divide between 4 warmed serving plates and top each with a hake fillet. Spoon over the prawn sauce and serve.

Nutritional Details

Each serving provides
  • Energy 1252kj 299kcal 15%
  • Fat 11.9g 17%
  • Saturates 4.1g 21%
  • Sugars 0.6g <1%
  • Salt 0.61g 10%

% of the Reference Intakes

Typical values per 100g: Energy 364kj/87kcal

Each serving provides

2.1g carbohydrate 1.6g fibre 43.2g protein

Also in these Scrapbooks

Back to top