Hake is a sustainably caught fish that lessens the world's effects on our oceans.   Visit the Marine Conservation Society’s Good Fish Guide, a simple online tool that uses a traffic light rating system to help you make ocean-friendly seafood choices.

Tumeric roasted hake with coconut sauce

INGREDIENTS: ​

• 4 hake fillets (about 200g each)
• ½ tsp ground turmeric
• 1 tsp black mustard seeds
• 2 tbsp ghee, plus 1 tsp
• Vegetable oil to fry
• 500g new potatoes
• 2 large or 3 small parsnips
• 2 tbsp vegetable oil, plus 1 tsp
• 200g kale

For the sauce

• ½ tsp cumin seeds
• 8 curry leaves, ideally fresh but dried are fine too
• Pinch ground turmeric
• 240g carton coconut cream
• Juice 1 lemon

METHOD:

1. Pat the hake fillets dry. Mix the turmeric and mustard seeds together with a good pinch of salt, then coat the fish with the mixture. Set aside to come to room temperature. Meanwhile, heat the oven to 180°C fan/gas 6 with a roasting tin inside to heat up. Bring a pan of salted water to the boil, then add the potatoes and cook for 5 minutes until parboiled. Drain and set aside to steam dry for a few minutes. Add the ghee to the roasting tin in the oven.
2. Use a potato masher to lightly flatten the potatoes, just until their skins begin to break, then add to the roasting tin and toss lightly to coat in the ghee. Roast for 10 minutes.
3. While the potatoes roast, peel the parsnips (reserving the peel in a bowl) and cut the parsnips into 3cm batons. After the potatoes have been cooking for 10 minutes, add the parsnips, give everything a good stir and return to the oven for another 20 minutes.
4. Toss the parsnip peelings with 1 tsp oil and a pinch of salt. Pop them in the oven alongside the potatoes and parsnips for 10 minutes until crisp, then remove and set aside (it’s fine if they cool completely).
5. Put the kale in a bowl, sprinkle with salt, then massage with your hands to help tenderise the leaves and break them down slightly. Spread the kale out on a baking tray and drizzle with 1 tbsp oil.
6. Put a heavy ovenproof frying pan over a high heat. Add the remaining 1 tbsp oil and fry the hake, skin-side down, for 2 minutes. Lower the heat a little, add the remaining 1 tsp ghee, baste the fish for another 2 minutes, then carefully flip the fish over and transfer to the oven for 4-5 minutes, along with the kale.
7. Finally, make the sauce. Heat a dash of oil in a pan, then add the cumin seeds and curry leaves and fry until sizzling. Stir in the turmeric followed by the coconut cream. Leave to simmer for a few minutes, then add the lemon juice and a pinch of salt. Serve the potatoes, parsnips and kale with the fish, topped with the parsnip crisps and with the sauce spooned over.

​Don’t waste it: Saving the peelings from root vegetables to turn into crisps reduces waste and also adds an effortless little garnish you can sprinkle over your dish to add texture. Try it with potatoes and carrots too.