50 min
Type of dish: Fish
Temperature: Hot
Ingredients for 5 portions
Ingredients for portions/units
No. 3 frozen hake 1.25 kg
Table salt 3.75 g
Parsley 0.05 g
Plain flour 0.03 kg
White wine 0.05 l
Frozen peas 0.1 kg
Asparagus 0.05 kg
Eggs 2.5 ud
Fumet 0.75 l
Onion 0.05 kg
Green leek 0.5 ud
Parsley 0.0 g
Fish heads and bones 0.2 kg
Water 0.75 l

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 8.04 g
Saturates 2.37 g
Monounsaturated fatty acids 6.38 g
Polyunsaturated fatty acids 2.39 g
Cholesterol 194.87 mg
Calcium 259.12 mg
Iron 4.89 mg
Zinc 1.66 mg
Vitamin A 230.15 ug
Vitamin C 49.68 g
Folic acid 211.25 ug
Salt (Sodium) 458.98 mg
Sugars 15.75 g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.