Hake in squid sauce with pilaw rice garnish
Allergens:
Ingredients for 5 portions
Calculate portions
No. 3 frozen hake
1.25 kg
Table salt
5.0 g
Intense olive oil
0.05 l
Garlic, bulb
0.5 ud
Onion
0.2 kg
Green pepper
0.01 kg
Carrots
0.01 kg
Frozen tube squid
0.1 kg
White wine
0.05 l
Squid ink
0.01 kg
Fumet
0.75 l
Creamed corn
0.01 kg
Rice pilaf
5.0 ud
Rice
0.2 kg
Garlic, bulb
1.0 ud
Intense olive oil
0.013 l
White stock
0.6 l
Table salt
3.75 g
Lemon
0.025 kg
Parsley
0.5 g
Elaboration
For the black sauce:
- Cut the onion into julienne strips, the carrot into a fine half moons, the garlic into strips, and the green pepper into rings.
- Soften the vegetables in their order of hardness (first the onion, carrot and garlic, then the green pepper), Once softened remove any excess oil and add the white wine, red wine and fumet.
- Leave to cook and then blend and sieve.
- Add salt and bind with cornstarch.
Preparation of the fish:
- Preparing the fish
- Griddle the hake.
- Place a little sauce in a pan, and place the seared hake on top. Bring to the boil to finish off cooking the fish.
- Garnish: Pilau rice with fumet.
SET UP
Place the fish on the plate, cover with the sauce and serve with the rice.
Nutritional information (1 portion)
Energy
557.4
kcal
Carbohydrates
64.36
g
Proteins
32.64
g
Lipids
17.09
g
Fiber
10.55
g
Saturates
2.72
g
Monounsaturated fatty acids
9.65
g
Polyunsaturated fatty acids
2.69
g
Cholesterol
60.06
mg
Calcium
341.65
mg
Iron
5.68
mg
Zinc
1.34
mg
Vitamin A
348.6
ug
Vitamin C
80.21
g
Folic acid
280.24
ug
Salt (Sodium)
887.45
mg
Sugars
23.95
g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.
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