If it's Good Friday it must be Fish then!

As Catholics were traditionally supposed to abstain from eating meat on Good Friday but were allowed to eat fish instead, Irish Mammies were preparing some fresh cod, hake or ray to the delight (or disgust) of their families. For the day that’s in it, we present a recipe from The Irish Countrywomen’s Association Cookbook - enjoy!

Pan-Fried Hake with Salsa Verde from Marie McGuirk, Louth: cookery tutor and aspiring golfer: ’A firm white fish that is plentiful in Irish waters, hake is such an easy fish to cook. Served here with a fresh tasting salsa verde, it is as delicious as it is healthy’.

serves 4

INGREDIENTS

4 portions of hake fillet, skinned and boned
2 tablespoons plain flour
Salt and freshly ground pepper
2 tablespoons rapeseed oil

[[for the salsa verde]]
1 handful each fresh parsley, basil and mint, chopped
4 anchovy fillets (optional)
2 tablespoons capers, thoroughly rinsed
2 garlic cloves
1 tablespoons red or white wine vinegar
1 tablespoon caster sugar
1 slice white bread, crusts removed
150ml (¼ pint) olive oil
salt and freshly ground black pepper

TO SERVE

lemon wedges
new potatoes
green vegetables

METHOD

To make the salsa verde, combine all the ingredients in a food processor and whizz together. Refrigerate until fish is cooked.

Place the fish in a plastic bag along with the flour seasoned with salt and pepper. Shake well to coat the fish with flour.

Heat the oil in a frying pan and when hot, add the fish flesh-side first. Fry over a high heat for a couple of minutes to brown and crisp. Turn over, reduce the heat and continue to cook at a slower heat to ensure that the fish cooks through. This should take another three to four minutes but will depend on the thickness of the fillet. To check, press a knife into the fish which should be opaque. Take care not to overcook as the fish will dry out, and remember that it will continue to cook even when removed from the pan.

Serve with the salsa verde and garnish with lemon wedges. New potatoes and a green vegetable make a lovely healthy accompaniment.

ICA TIP

Most capers are preserved in vinegar and just need to be rinsed well. If using salted capers, you’ll need to soak them for a couple of hours before use.

The Irish Countrywomen’s Association Cookbook is available from Gill Books Bookshop here.