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Nut-crumbed Hake with a Lemon & Thyme Butterbean Mash

Easy peasy lemon squeezy. This dish is so easy and quick to make, and it is simply delicious.

The beauty about it, is that you can use any fish you in the mood for. Salmon or trout goes well with this recipe, but its expensive these days. I decided to use hake it turned out so yummy.

What is also great about this recipe is that it is a healthy alternative to frying your fish in breadcrumbs and it is relatively low in carbohydrates (depending on your butterbean portion).

With the hazel and walnut mixture, this dish nourishes you with oleic acid (unsaturated fats), as well as magnesium, manganese, calcium, vitamin B and vitamin E.  It is also filled with anti-oxidant stimulating compounds and helps reduce inflammation, improve cholesterol levels and cardiac risk.

The garlic is a quercetin containing compound, which helps to ‘switch on’ the master anti-oxidant regulator in the body, reducing cancer risk, improving health and longevity.

Fibre, fibre and more fibre. This butterbean mash is not only creamy, zesty and mouth-watering, but it is also very good for your gut health, cardiac health and they keep you satisfied and full. Not to forget, that butterbeans are also a good source of protein too.

Nut Crumb Hake

500g fillet of hake
½ cup raw hazel nuts
½ cup raw walnuts
½ clove garlic
¼ cup thyme
½ cup flat leaf parsley OR coriander
1 ½ tabelspoons lemon juice
Salt and Pepper

Lemon and Thyme Butterbean Mash

400g butterbeans (2 tins)
½ clove garlic
1 tablespoon olive oil
1 ½ tablespoons thyme
1 teaspoon lemon rind
1 ½ tablespoons lemon juice
Salt and pepper

Something Fresh
Pine nuts
Olive oil and lemon juice


Nut Crumb Hake
1 Heat your oven to 180C
2 Into a food processor add coriander (or parsley), thyme, garlic, hazelnuts, walnuts, lemon juice, salt and pepper. Blend until a crumb has formed.
3 Lay some baking paper onto a roasting tray. Place your fillets of fish side-by-side onto the roasting tray.
4 Pour the herbed nut crumb over the fillets of fish, spreading it and patting gently, so that you evenly coat the fish.
5 Pop it in the oven to bake for 15 minutes.

Lemon and Thyme Butterbean Mash
1 Wipe your food processor down so that its ready for the mash.
2 Into the food processor add the butterbeans, garlic, olive oil, thyme, lemon rind, lemon juice and salt and pepper.
3 Blend the ingredients until relatively smooth, leaving some bean chunks.

Plate up with a bunch of fresh rocket leaves, some grated parmesan cheese ad pine nuts.


Nourish yourself to the sunrise.

Cooked with love,
Sunrise by HM

Nourished yet? Comment on what I should write about next?

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