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Pan-Fried Hake

Pan-Fried Hake

with Green Beans, Crushed Potatoes and Tarragon Sauce

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For a recipe that delivers on flavour and speed, this simple but delicious dish comes out on top. Light and delicate in flavour, hake is a great fish to pair with this mild and creamy tarragon sauce. We’ve served it alongside crushed new potatoes and crunchy green beans for an easy and nutritious weeknight dinner. Tonight, you’re allowed to fish for compliments!

For further information on Flora, please visit: https://www.flora.com/products/flora-original/


Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the conflict in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time35 minutes
Difficulty levelMedium
serving amount
Ingredientsarrow down iconarrow down icon
serving amount

1 pack(s)

New Potatoes

1 pack(s)

Green Beans

¼ bunch(es)


2 unit(s)

Hake Fillet


½ sachet

Vegetable Stock Powder


75 grams

Creme Fraiche


20 grams

Flora Original

Not included in your delivery

150 milliliter(s)


Nutritional information
Nutritional informationarrow down iconarrow down icon
per serving
per 100g
Energy (kJ)1264 kJ
Energy (kcal)302 kcal
Fat19.0 g
of which saturates7.0 g
Carbohydrate34 g
of which sugars6.0 g
Protein24 g
Salt1.0 g
Always refer to the product label for the most accurate ingredient and allergen information.
Utensilsarrow down iconarrow down icon
Instructionsarrow up iconarrow up icon
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Put two large saucepans of water, each with a generous pinch of salt, on to boil for the potatoes and beans. Chop the new potatoes into 2cm chunks (no need to peel) and pop them in one of your pans of boiling water. Cook for 12-17 mins. TIP: The potatoes are cooked when you can easily slip a knife through. Meanwhile, trim the green beans. Pick the tarragon leaves from their stalks and finely chop (discard the stalks).


Pat the hake dry with kitchen paper. Season the fish with a pinch of salt and pepper. Heat a splash of oil in a frying pan on medium-high heat. Once the pan is hot, add the fish. Fry for 4-5 mins, then, carefully turn and cook for 2-3 mins more. IMPORTANT: The fish is cooked when the centre is opaque. Remove it from the pan, set aside and cover with foil to keep warm. Keep the pan - we'll use it again!


While the fish cooks, pop the green beans in your second pan of boiling water. Cook for 4 mins, then drain in a colander and put to one side. Boil your kettle, then pour the boiling water (see ingredients for amount) into a measuring jug with the stock powder. Stir to dissolve, ready for the tarragon sauce.


Once the hake is out of your frying pan, add the stock to your pan on medium-high heat. Boil until it has reduced by one-third, 4-5 mins. Remove from the heat and pour in the crème fraîche. Give it a good stir, then add the tarragon (don't use it all if you only want a subtle flavour). Season to taste with salt and pepper if needed.


When the potatoes are cooked, drain in your colander and allow to steam-dry for 1 minute (you want as much water to drain out as possible). Return them to the pan and lightly crush with the back of a fork. Stir in the Flora and a pinch of salt and pepper.


Divide the crushed new potatoes and green beans between your plates. Top with the coley and finish with a generous amount of tarragon sauce. Enjoy!