Topped Hake Fillet
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(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
240
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 240 cal. | (11 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
more nutritional values
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 34.1 μg | (57 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.5 mg | (96 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 13 μg | (29 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 990 mg | (25 %) | ||
| Calcium | 109 mg | (11 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 230 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 skinless Hakes (175 g | 6 oz approx.)
- 2 Tbsps olive oil
- ½ Leek (sliced and washed)
- 1 onion (chopped)
- 4 large carrots (peeled and cut into strips)
- 1 Tbsp tomato puree
- 1 Tbsp lemon juice
- 1 lemon (cut into slices)
- 4 bay leaves (to garnish)
- salt
- freshly ground peppers
Preparation steps
1.
Preheat the oven to 190°C (170° fan) | 375F | gas 5.
2.
Heat the oil in a saute pan set over a medium heat until hot. Add the leek, onion, carrot, and a pinch of salt, sweating for 5 minutes until softened.
3.
Stir through the tomato puree and lemon juice, cooking for a further minute. Pack the vegetable mixture on top of the hake fillets.
4.
Sit the fillets in a roasting dish and season with a little more salt and pepper. Roast in the oven for 8 - 10 minutes until the flesh is cooked through and firm yet slightly springy to the touch.
5.
Remove from the oven and leave to rest briefly before serving with a garnish of bay leaves and lemon slices on the side.
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