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
760.85
kcal
Carbohydrates
65.44
g
Proteins
34.66
g
Lipids
39.43
g
Fiber 9.98 g
Saturates 5.87 g
Monounsaturated fatty acids 18.99 g
Polyunsaturated fatty acids 11.94 g
Cholesterol 60.18 mg
Calcium 171.85 mg
Iron 3.56 mg
Zinc 1.18 mg
Vitamin A 642.31 ug
Vitamin C 33.78 g
Folic acid 120.57 ug
Salt (Sodium) 520.02 mg
Sugars 12.29 g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.