Steamed hake with couscous and vegetables

50 min
Type of dish: Main course, Fish, Vegetables
Temperature: Hot
Seasonal period: All year
Allergens:
Fish
Fish
Gluten
Gluten
Elaboration
  • Preparing fish. Hake suprêmes (pieces of fish without spine and with or without skin) of 180 g.

For this recipe, the following preparations are necessary:

  • Mixed vegetables (jardinière).
  • Couscous.
  • For the steamed hake:
    • Season the hake fillets individually with salt, pepper and intense olive oil.
    • Place on a steam tray pan and cook it in the steam oven at 70 ºC for 6 to 8 minutes.

SERVING

  • Place the hake on the plate.
  • Heat the couscous and the vegetables and place them on one side of the plate.
  • To finish Sprinkle with parsley cut into brunoise.
Nutritional information (1 portion)
Energy
613.43
kcal
Carbohydrates
61.39
g
Proteins
33.58
g
Lipids
25.72
g
Sugars 8.41 g
Salt (Sodium) 504.78 mg
Folic acid 78.99 ug
Vitamin C 22.98 g
Vitamin A 602.89 ug
Zinc 1.04 mg
Iron 3.02 mg
Calcium 139.45 mg
Cholesterol 60.11 mg
Polyunsaturated fatty acids 3.74 g
Monounsaturated fatty acids 15.34 g
Saturates 4.06 g
Fiber 8.36 g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.