Steamed hake with couscous and vegetables
No. 3 frozen hake 1.5 kg
- Preparing fish. Hake suprêmes (pieces of fish without spine and with or without skin) of 150 g.
For this recipe, the following preparations are necessary:
- Mixed vegetables (jardinière).
- 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.
- 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)
Fiber 9.98 g
Saturates 5.9 g
Monounsaturated fatty acids 26.92 g
Polyunsaturated fatty acids 4.26 g
Cholesterol 72.18 mg
Calcium 187.32 mg
Iron 3.8 mg
Zinc 1.26 mg
Vitamin A 672.31 ug
Vitamin C 34.02 g
Folic acid 123.69 ug
Salt (Sodium) 665.71 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.
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