Hake with Orange and Dill Sauce

Recipe courtesy of Seafish, the UK Sea Fish Industry Authority.

Recipe Ingredients:

6 ounces hake steaks, fresh or defrosted
1 1/4 cups fish or chicken broth
1 tablespoon fresh dill
1 tablespoon cornstarch
5 tablespoons fresh orange juice
2 oranges,peeled and cut into segments
Fresh dill for garnish

Cooking Directions:

1. Poach the hake steaks in the fish stock with the dill and seasoning for 8 to 10 minutes
2. Drain, reserving the poaching liquid and transfer to a war medium serving dish.
3. Mix the cornstarch to a paste with the orange juice and add to the poaching liquid along with the orange segments.
4. Cook, stirring until thickened and hot.
5. Spoon some of the sauce over the fish and garnish with fresh dill. Serve remaining sauce separately.

Makes 4 servings.

Nutritional Information Per Serving (1/4 of recipe): Calories: 220; Total Fat: 3g; Saturated Fat: 1g; Cholesterol: 78mg; Total Carbs: 13g; Fiber: 2g; Protein: 31g; Sodium: 168mg; Potassium: 925mg.

"From sea to plate, Seafish delivers expert knowledge, skills and support which help the UK seafood industry secure a sustainable and profitable future."

Recipe and photograph courtesy of Seafish, the UK Sea Fish Industry Authority www.seafish.org.