30 min
Type of dish: Fish
Temperature: Hot
Allergens
Eggs
Eggs
Fish
Fish
Gluten
Gluten
Molluscs
Molluscs
Sulfites
Sulfites
Ingredients for 5 portions
Ingredients for portions/units
No. 3 frozen hake 1.35 kg
Table salt 3.75 g
Onion 0.08 kg
Garlic, bulb 0.75 ud
Leek 0.214 ud
Tomato sauce 0.05 l
White wine 0.05 l
Fumet 0.714 l
Mussel in shell, frozen 0.15 kg
Eggs 2.5 ud
Parsley 5.0 g
Onion 0.048 kg
Green leek 0.476 ud
Parsley 0.0 g
Fish heads and bones 0.19 kg
Water 0.714 l
Elaboration

For this recipe, the following elaborations are needed:

  • Elaborate a fumet
  • Make a tomato sauce
  • Cook the eggs.
  • Defrost and remove any beards from the mussels.
  • Cut the garlic, onion and leek into brunoise and soften.
  • There are two different preparations:
  • 1st Preparation: cooking technique: cooking by concentration inside a sauce (velouté).
  • Put the vegetables in a container with intense olive oil, add the flour (40 g/l) and let it cook, add a little paprika, white wine, fumet, tomato sauce and let it boil, add salt.
  • Place the previously seasoned fish in the boiling velouté and leave to cook until done.
  • Add the mussels.
  • Off the heat, sprinkle with parsley and place the eggs, in quarters or halves, on top.

 

2nd Preparation: cooking technique: ragout.

Season and flour the fish.

Put the vegetables in a bowl with intense olive oil, add flour (a small amount as we have already floured the fish) and the fish, let it cook slightly. Sprinkle a little paprika, turn the fish over and let it cook slightly on the other side.

Add the white wine and the fumet until it slightly covers the fish, add colour with the tomato sauce, season and leave to cook until done.

Place the cooked mussels on top, sprinkle with parsley and place the eggs in quarters or halves on top.

Nutritional information (1 portion)
Fiber 6.79 g
Saturates 3.09 g
Monounsaturated fatty acids 9.39 g
Polyunsaturated fatty acids 3.12 g
Cholesterol 205.64 mg
Calcium 292.31 mg
Iron 5.43 mg
Zinc 1.65 mg
Vitamin A 226.56 ug
Vitamin C 50.9 g
Folic acid 204.93 ug
Salt (Sodium) 403.51 mg
Sugars 14.49 g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.