Parmesan crusted hake with glazed carrots

This low carb baked fish recipe is perfect for a quick and easy midweek dinner.

INGREDIENTS

• 4 Tbsp. butter, melted
• 2 Tbsp. flour
• 2 Tbsp. cornflour
• ½ cup breadcrumbs
• 1 Tbsp. chopped thyme
• ½ cup grated parmesan
• 4 hake fillets
• 400 grams baby carrots
• 5 Tbsp. honey
• 1 lemon, cut into wedges

METHOD

PREHEAT oven to 200℃.

PLACE 3 tbsp of the melted butter on one plate. Mix the flours together on another plate and season with salt and pepper. Combine bread crumbs, thyme and parmesan on a third plate.

DIP fish fillets into the melted butter, then into the flour and back into the melted butter. Finally coat in parmesan breadcrumbs. Arrange on a baking tray and brush tops with any remaining melted butter leftover from the plate.

BAKE for 12 minutes, until the fish is cooked though.

MEANWHILE, boil carrots in a pot of salted boiling water for 5 minutes, until almost cooked. Drain, then return carrots to the pot and place over a medium heat. Add honey and remaining 1 tbsp butter, swirling to coat the carrots. Season with salt and pepper and cook for 3 minutes, until glazed and golden.

SERVE hot fish and carrots with lemon wedges on the side.

TIP: You can tell when fish is properly cooked as it will turn opaque in colour and the fish will flake easily when separated with a fork.

HANDS-ON TIME: 25 mins | TOTAL TIME: 30 mins

ALSO SEE CAULIFLOWER, RED PEPPER & CHICKPEA CURRY 

Cauliflower, red pepper & chickpea curry