Hake fillets in a green sauce
45 min
Seasonal period:
All year
Allergens:
Ingredients for 5 portions
Calculate portions
Hake
0.5 kg
Intense olive oil
0.1 l
Garlic, bulb
5.0 ud
Parsley
2.5 g
White asparagus
0.3 kg
Plain flour
0.04 kg
Elaboration
For the hake
- Prepare the hake: fillet the hake and take portions of 200 g each.
- Make a substantial fumet with the bones and the head of the hake.
- Brunoise the garlic and put it in a pan with oil.
- Simmer over a low heat until the garlic floats.
- Remove it from the heat and sprinkle some flour and some chopped parsley (brunoise).
- Add the seasoned hake (you can also flour it) and allow both sides to cook for a bit, slowly add some white wine and fumet.
- Finish cooking the hake over a low heat while covering it.
SET UP
- Plate the fish by placing the hake in the middle of the dish and the clams around it.
- Mix the two resulting sauces together and bring them to the boil.
- Mix thoroughly with a whisk, check the seasoning and thickness and add some more parsley.
- To finish it off, sauce the hake with the green sauce.
Nutritional information (1 portion)
Energy
362.62
kcal
Carbohydrates
10.29
g
Proteins
19.47
g
Lipids
26.55
g
Sugars
2.92
g
Salt (Sodium)
161.81
mg
Folic acid
68.93
ug
Vitamin C
18.6
g
Vitamin A
136.99
ug
Zinc
1.18
mg
Iron
12.87
mg
Calcium
96.85
mg
Cholesterol
223.7
mg
Polyunsaturated fatty acids
3.36
g
Monounsaturated fatty acids
16.26
g
Saturates
4.97
g
Fiber
1.8
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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