Hake in green sauce
No. 3 frozen hake 1.25 kg
Table salt 3.75 g
Frozen peas 0.1 kg
Asparagus 0.05 kg
For this recipe, the following elaborations are needed:
- Make a fumet
- Cut the garlic and parsley into brunoise.
- Cook the peas in the English style.
- From here we can choose one of these two preparations:
- 1st Preparation: cooking technique, “cooking by concentration inside a sauce” (velouté).
- Pour the measured intense olive oil into a pan, add the garlic, place on the heat and when the garlic starts to brown, add the flour (40 g/l roux) and the parsley.
- Off the heat add the white wine and the fumet.
- Return to the heat and let it boil until it thickens and loses the flour flavour.
- Add salt and add the seasoned hake and let it cook.
- Off the heat add the peas, the asparagus, the boiled egg (optional) and the parsley.
- 2nd Preparation: cooking technique, “ragout”.
- Season and flour the fish.
- Put the garlic in a bowl with the intense olive oil, add flour, a little parsley and the fish, let it cook slightly on both sides
- Add the white wine and the fumet until covered.
- Add salt and bring to the boil. When cooked, add the peas, asparagus, boiled eggs (optional) and sprinkle with plenty of chopped parsley.
Nutritional information (1 portion)
Fiber 8.09 g
Saturates 1.45 g
Monounsaturated fatty acids 5.19 g
Polyunsaturated fatty acids 1.87 g
Cholesterol 80.03 mg
Calcium 244.04 mg
Iron 4.4 mg
Zinc 1.28 mg
Vitamin A 173.3 ug
Vitamin C 51.56 g
Folic acid 197.97 ug
Salt (Sodium) 415.31 mg
Sugars 15.77 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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