Hake in Homemade Rosemary Butter
with roasted carrots & curried potato wedges4.0(359)
Calories
:
673 kcalProtein
:
28.5g proteinTotal
:
45 minutesDifficulty
:
MediumCalorie Smart
Extra Veggies
Fibermaxxing
Allergens:
- Selderij
- Mosterd
- Vis
- Selderij
- May contain traces of allergens
Basa is a fish native to South-East Asia. Similar in taste and texture to both cod and haddock, it's a great source of omega-3 and protein!
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
250 g
Potatoes
¼ sachet(s)
Curry powder
(Contains: Selderij, Mosterd)
1 piece
Garlic
¼ sprig
Fresh rosemary
⅓ bunch
Bunched carrots
½ piece
Parsnip
2.5 g
Fresh thyme
(May be present: Selderij)
1 piece
Skin-on hake fillet
(Contains: Vis)
Not included in your delivery
1 tablespoon
[Plant-based] butter
1 tablespoon
Olive oil
1 tablespoon
Water for the sauce
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2817 kJ
Calories673 kcal
Fat28.9 g
Saturated Fat11.8 g
Carbohydrate65.1 g
Sugar15.2 g
Dietary Fiber17.8 g
Protein28.5 g
Salt0.8 g
Potassium1590.3 mg
Calcium66 mg
Iron2.3 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Large Bowl
•Baking Sheet with Baking Paper
•Bowl
•Tall-Sided Pan
•Small Bowl
•Paper Towel
Cooking Steps
1
- Preheat the oven to 200°C and take the butter out of the fridge.
- Peel or thoroughly wash the potatoes, then cut them into wedges.
- Transfer to a large bowl, then add the curry powder and drizzle with olive oil. Season with salt and pepper, then toss well to coat.
- Transfer to one side of a parchment-lined baking sheet, leaving enough space to add the vegetables later. Bake in the oven for 35 - 40 minutes or until done.
2
- Discard the carrot leaves and then halve the carrots lengthways, or cut any larger ones into quarters. Peel the parsnip and cut into batons.
- Crush or mince the garlic and transfer half to a bowl.
- Add the thyme sprig, carrots and parsnip and a drizzle of olive oil. Season with salt and pepper, then toss well to coat.
- Transfer the vegetables to the baking sheet to roast alongside the wedges for 25 - 30 minutes.
3
- Discard the rosemary stalks and finely chop the leaves.
- In a small bowl, combine the softened butter with the rosemary and the rest of the garlic. Season with salt and pepper.
- Pat the fish dry with kitchen paper.
- Melt half of the rosemary butter in a frying pan over medium-high heat and fry the fish for 3 minutes on its skin, then flip and fry for a further 3 minutes.
4
- Season to taste with salt and pepper, then add the rest of the rosemary butter and the water (see pantry for amount).
- Allow the butter to melt for 1 minute.
- Serve the fish with the vegetables and the potato wedges. Drizzle with the rosemary butter from the frying pan.
