50 min
Type of dish: Fish
Temperature: Hot
Allergens
Eggs
Eggs
Fish
Fish
Gluten
Gluten
Sulfites
Sulfites
Ingredients for 5 portions
Ingredients for portions/units
No. 3 frozen hake 1.15 kg
Table salt 3.75 g
Plain flour 0.03 kg
White wine 0.05 l
Fumet 0.75 l
Parsley 0.004 g
Frozen peas 0.1 kg
Asparagus 0.125 kg
Eggs 2.5 ud
Onion 0.05 kg
Green leek 0.5 ud
Parsley 0.0 g
Fish heads and bones 0.2 kg
Water 0.75 l
Elaboration

For this recipe, the following elaborations are needed:

For the fish:

  • 1st Preparation: cooking technique, “cooking by concentration in 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 whiting and let it cook.
  • Off the heat add the peas, the asparagus and sprinkle with plenty of chopped 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 and sprinkle with plenty of chopped parsley.
Nutritional information (1 portion)
Fiber 8.28 g
Saturates 2.37 g
Monounsaturated fatty acids 6.31 g
Polyunsaturated fatty acids 2.33 g
Cholesterol 188.47 mg
Calcium 254.14 mg
Iron 4.92 mg
Zinc 1.67 mg
Vitamin A 238.1 ug
Vitamin C 53.39 g
Folic acid 214.05 ug
Salt (Sodium) 565.48 mg
Sugars 15.86 g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.