Braised hake with provence style tomatoes

60 min
Type of dish: Fish
Temperature: Hot
Allergens
Fish
Fish
Gluten
Gluten
Sulfites
Sulfites
Ingredients for 5 portions
Ingredients for portions/units
No. 3 frozen hake 1.25 kg
Table salt 10.0 g
Intense olive oil 0.1 l
White wine 0.05 l
Lemon 0.075 kg
Tomato Provencal 5.0 ud
Fumet 0.25 l
See Recipe
Vine tomato 0.4 kg
Provencal sauce 5.0 ud
Margarine 0.025 kg
Table salt 0.013 g
See Recipe
Onion 0.017 kg
Green leek 0.167 ud
Parsley 0.0 g
Fish heads and bones 0.067 kg
Water 0.25 l
Elaboration

For this recipe, the following elaborations are needed:

  • Make a fumet.
  • Make provençal tomatoes.
  • Preheat the oven to 200°C.
  • Season and add a little oil to the hake and put it on a plate with the skin side down, season the fish with a little garlic and parsley. When you put the fish in the oven, sprinkle the breadcrumbs on top, let it crust (protective layer), leaving it raw inside.
  • Take it out of the oven and add some white wine and fumet to the preparation without covering the fish.
  • Put it back in the oven, covered with a lid, and let it cook until it is done.
  • Ration and place 1/2 slice of lemon on top.
  • Set up and place the tomato on the side.
Nutritional information (1 portion)
Energy
429.88
kcal
Carbohydrates
13.01
g
Proteins
29.84
g
Lipids
27.67
g
Fiber 3.34 g
Saturates 4.66 g
Monounsaturated fatty acids 16.17 g
Polyunsaturated fatty acids 5.01 g
Cholesterol 85.85 mg
Calcium 159.59 mg
Iron 3.11 mg
Zinc 0.95 mg
Vitamin A 128.89 ug
Vitamin C 41.31 g
Folic acid 95.69 ug
Salt (Sodium) 864.81 mg
Sugars 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.