30 min
Type of dish: Fish
Temperature: Hot
Seasonal period: All year
Ingredients for 5 portions
Ingredients for portions/units
No. 3 frozen hake 1.25 kg
Garlic, bulb 0.75 ud
Onion 0.08 kg
Leek 0.2 ud
Plain flour 0.05 kg
White wine 0.05 l
Fumet 0.75 l
Tomato sauce 0.05 l
Mussel in shell, frozen 0.15 kg
Eggs 2.5 ud
Parsley 5.0 g
Table salt 3.75 g
Onion 0.05 kg
Green leek 0.5 ud
Parsley 0.0 g
Fish heads and bones 0.2 kg
Water 0.75 l
Onion 0.017 kg
Garlic, bulb 0.027 ud
Green pepper 0.01 kg
Diced tomato 0.067 kg
Table salt 0.023 g
Sugar 0.0 kg

For this recipe, you will need to make the following preparations:   

  • Make a fumet.
  • Make some  tomato sauce.
  • Boil the eggs.
  • Defrost the mussels and remove the beards.
  • Cut the garlic, onion and leek into brunoise and blanch them.

Then, you can to choose to make either of these two preparations:

1ª Elaboration: By the culinary technique of concentration (i.e. to make a velouté). 

  • Put these vegetables in a pan with virgin olive oil and 40g/l. of flour. Stir and cook the mixture. Season with paprika. Add in the white wine, fumet, tomato sauce and bring to a boil. Season with salt.  
  • Place the fish (seasoned) into the velouté until it is cooked through. 
  • Turn off the heat and season with parsley. Add the eggs (cut in half) and the mussels.

2ª Elaboration: By the culinary technique of making a ragu.

  • Season and flour the fish.
  • Put the vegetables in a pan with virgin olive oil and some flour (bear in mind that we have already floured the fish). Place the fish in the pan and cook. Season with paprika and turn the fish over. Let it cook on the other side.
  • Add in some white wine and the fumet (until the fish is covered). Incorporate the tomato sauce, season and let cook. 
  • Place the cooked mussels on top, season with parsley and add in the eggs.
Nutritional information (1 portion)
Fiber 7.07 g
Saturates 3.09 g
Monounsaturated fatty acids 9.32 g
Polyunsaturated fatty acids 3.08 g
Cholesterol 199.24 mg
Calcium 290.1 mg
Iron 5.4 mg
Zinc 1.64 mg
Vitamin A 233.24 ug
Vitamin C 52.69 g
Folic acid 210.38 ug
Salt (Sodium) 407.78 mg
Sugars 15.15 g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.