Topped Hake Fillet
(0 votes)
(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.
Fall Favorites
Get Fit!
Simple, But Good
Weeknight Dinners
Related Recipes
App Download
Recipe of the Day
Popular Cookbooks
Video of the Week
Current Recipe Search
