Grilled Hake Strips With Creamy Baby Courgette Bake

You might say this sounds quite boring. And yes, there are hundreds if not thousands of grilled Hake strip recipes on the internet. But don’t get caught up in the first part of the title, the true beauty and deliciousness lies with the creamy baby courgette bake, also know as Marrow or Zucchini bake.

This is a great recipe to get you and your kids eating more fish and vegetables. It will make a quick and easy dish on any night of the week or over the weekend.

Grilled Hake Strips With Creamy Baby Courgette Bake

by: Braam Botha

Grilled Hake & Baby Courgette Bake

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5 from 3 votes

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PREP TIME 15 minutes mins

COOK TIME 25 minutes mins

COURSE Main Course

CUISINE American

SERVINGS 4 people

CALORIES 410 kcal

Equipment

• Frying Pan 
• Bowl
• Baking Dish

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Ingredients

 

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For The Hake

• ▢ 3220 g Fish, hake, 8 pieces
• ▢ 40 g All purpose flour
• ▢ 30 ml Olive oil
• ▢ 4 g Turmeric
• ▢ 2 g Fine salt

For The Creamy Baby Courgettes

• ▢ 280 g Of Baby Courgettes
• ▢ 30 g Butter
• ▢ 200 ml Cream
• ▢ 2 Eggs 
• ▢ 2 g Lime leaf spice
• ▢ 100 g Cheddar cheese
• ▢ Salt and coarse pepper to taste

Method

 

For The Hake

• ▢
  Heat olive oil in a pan. Season hake with salt & pepper.
• ▢
  Dip in flour then fry in hot oil until golden & crisp. 

For The Baby Courgette Bake

• ▢
  Combine cream, spices, parmesan cheese & eggs. Whisk until well combined.
• ▢
  Cut the baby courgettes into thin slices, lengthwise.
• ▢
  Layer the sliced baby courgettes in a baking dish, top with butter & cream mixture, sprinkle with cheddar.
• ▢
  Bake @ 180°C until cooked through.
• ▢
  Remove from oven and let cool until the bake has set and can be cut into squares.

Chefs Tips

You can turn the baby courgette bake into finger snacks by slicing the baby courgettes into rounds, then layering them in a muffin pan. I’ve catered a few large events where I served the baby courgette bake as finger food, people loved it every time.  

If you don't have Lime Leaf Spice, simply substitute with the zest of a lime or a lemon.  Use half a teaspoon of zest for this recipe. 

Nutritional Information

Calories: 410kcalCarbohydrates: 11gProtein: 11gFat: 36gSaturated Fat: 18gPolyunsaturated Fat: 2gMonounsaturated Fat: 12gTrans Fat: 0.01gCholesterol: 165mgSodium: 411mgPotassium: 144mgFiber: 0.5gSugar: 2gVitamin A: 1121IUVitamin C: 1mgCalcium: 234mgIron: 1mg

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