Steamed hake with couscous and vegetables

50 min
Type of dish: Main course, Fish, Vegetables
Temperature: Hot
Seasonal period: All year
Allergens:
Fish
Fish
Gluten
Gluten
Ingredients for 5 portions
Ingredients for portions/units
No. 3 frozen hake 1.25 kg
Mixed vegetables (Jardiniére) 7.5 ud
Intense olive oil 0.05 l
Parsley 5.0 g
Couscous garnish 5.0 ud
See Recipe
Frozen peas 0.225 kg
Carrots 0.188 kg
Runner beans 0.075 kg
Natural mushrooms 0.075 kg
Table salt 5.625 g
Sunflower oil 0.075 l
See Recipe
Elaboration
  • Preparing fish. Hake suprêmes (pieces of fish without spine and with or without skin) of 180 g.

For this recipe, the following preparations are necessary:

  • Mixed vegetables (jardinière).
  • Couscous.
  • For the steamed hake:
    • Season the hake fillets individually with salt, pepper and intense olive oil.
    • Place on a steam tray pan and cook it in the steam oven at 70 ºC for 6 to 8 minutes.

SERVING

  • Place the hake on the plate.
  • Heat the couscous and the vegetables and place them on one side of the plate.
  • To finish Sprinkle with parsley cut into brunoise.
Nutritional information (1 portion)
Energy
610.02
kcal
Carbohydrates
61.06
g
Proteins
33.24
g
Lipids
25.67
g
Sugars 8.27 g
Salt (Sodium) 504.67 mg
Folic acid 73.03 ug
Vitamin C 21.22 g
Vitamin A 601.11 ug
Zinc 0.98 mg
Iron 2.86 mg
Calcium 136.12 mg
Cholesterol 60.11 mg
Polyunsaturated fatty acids 3.71 g
Monounsaturated fatty acids 15.34 g
Saturates 4.05 g
Fiber 7.98 g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.