Spanish Hake in Green Sauce
4.3 / 5 from 3 reviews
Serves: about 4 people. Portion size: about 300g per person. Country of origin: Spain. Low saturated fat fish recipe. Nutrition is an estimated planning guide per 100g of finished dish and per saved portion.
Estimated Nutrition (per 100g finished recipe)
- Calories
- 91 kcal
- Protein
- 13 g
- Carbohydrate
- 8 g
- of which sugars
- 1.6 g
- Fat
- 1.4 g
- of which saturates
- 0.25 g
- Fibre
- 2.2 g
- Salt
- 0.52 g
Ingredients
- 650g hake fillets
- 1 tbsp olive oil
- 2 garlic cloves, finely chopped
- 200g peas
- 250ml light fish stock
- 1 tbsp cornflour mixed with water
- Small handful parsley, finely chopped
- 1 lemon, cut into wedges
- 300g boiled potatoes
- Black pepper
Method
Check the fish for bones, pat it dry, and prepare the vegetables and sides before cooking.
Warm the garlic in olive oil, then add stock, peas, and parsley.
Add the hake and simmer gently for 8-10 minutes, thickening the sauce lightly with cornflour.
Serve with boiled potatoes and lemon wedges.
Nutrition values are estimates for planning and will vary with exact fish, sides, and portion size.
Reviews
Spanish Hake in Green Sauce was useful as a planning recipe because the sides and nutrition notes felt realistic. Bright seasoning and no rich finish.
Steven BarlowThe balance in Spanish Hake in Green Sauce worked well for me: moist fish, clear method, and enough detail to judge the portion sensibly.
Michael HolsteadI tried Spanish Hake in Green Sauce as a lighter main meal and it still felt properly satisfying. The Spain flavour notes came through without making the dish feel heavy.
James Treadwell