Allergens:
Fish
Fish
Gluten
Gluten
Sulfites
Sulfites
Ingredients for 5 portions
Ingredients for portions/units
No. 3 frozen hake 1.25 kg
Garlic, bulb 2.7 ud
Parsley 0.008 g
Breadcrumbs 0.0 kg
White wine 0.05 l
Lemon 0.075 kg
Fumet 0.25 l
Table salt 1.0 g
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
  • To prepare the fish in advance.
  • Cut the garlic and parsley into brunoise. Make wedges of lemon and remove the skin from the tomatoes.

For this recipe, you will need to make the following preparations: 

  • Make a fumet.
  • To make provence tomatoes.
  • Season the whiting and place in a baking tray skin side down.
  • Season with garlic and parsley.
  • Before placing the fish in the oven, sprinkle over breadcrumbs to cover the fish. Bake at 210 ºC but do not overcook the fish.
  • Remove from the oven and pour over some white wine and seasoned fumet. Do not cover the fish. Return to the oven at 180 ºC and bake until the fish is cooked through. Remove from the oven, plate up and serve with a lemon wedge.
Nutritional information (1 portion)
Fiber 3.36 g
Saturates 4.66 g
Monounsaturated fatty acids 16.17 g
Polyunsaturated fatty acids 5.01 g
Cholesterol 85.85 mg
Calcium 159.34 mg
Iron 3.12 mg
Zinc 0.96 mg
Vitamin A 128.89 ug
Vitamin C 41.49 g
Folic acid 95.75 ug
Salt (Sodium) 243.21 mg
Sugars 8.49 g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.