Hake Fillet with Creamy Yogurt and Potato Salad
with green beans, dill and boiled eggCalories
:
533 kcalProtein
:
38.4g proteinTotal
:
20 minutesDifficulty
:
EasyCalorie Smart
Extra Veggies
High Protein
-30% carbs
Allergens:
- Ei
- Melk (inclusief lactose)
- Gluten
- Gerst
- Mosterd
- Soja
- Vis
- Selderij
- May contain traces of allergens
This recipe provides 280 grams of vegetables per portion.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
200 g
Baby potatoes
1 piece
Egg
(Contains: Ei)
150 g
Green beans
½ piece
Red onion
½ piece
Garlic
½ piece
Persian cucumber
5 g
Fresh dill
(May be present: Selderij)
½ piece
Lemon
40 g
Organic Greek yogurt
(Contains: Melk (inclusief lactose))
7.5 g
Worcestershire sauce
(Contains: Gluten, Gerst, Mosterd, Soja)
1 piece
Skin-on hake fillet
(Contains: Vis)
½ sachet(s)
Sicilian-style herb mix
Not included in your delivery
¼ tablespoon
[Plant-based] butter
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2228 kJ
Calories533 kcal
Fat16.8 g
Saturated Fat7.2 g
Carbohydrate49.5 g
Sugar11.2 g
Dietary Fiber14.5 g
Protein38.4 g
Salt1.7 g
Potassium732.8 mg
Calcium184 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
•Bowl
•Tall-Sided Pan
•Salad Bowl
•Paper Towel
Cooking Steps
1
- Boil plenty of salted water in a pot or saucepan.
- Cut the baby potatoes in half and boil for 15 - 17 minutes, or until done.
- Boil plenty of water in another pot or saucepan. Boil the eggs for 6 - 8 minutes, then drain and run the eggs under cold water.
- Cut the ends off the green beans and boil with the potatoes for the last 5 - 7 minutes of cooking time.
2
- Cut the onion into thin half rings. Crush or mince the garlic.
- Thinly slice the cucumber. Finely chop the dill.
- Zest the lemon and cut it into wedges.
- In a bowl, mix the yogurt with the dill, lemon zest, garlic, and Worcestershire sauce. Season with salt and pepper to taste.
3
- Pat the hake dry with kitchen paper and season with salt, pepper and the Sicilian-style herb mix.
- Melt a small knob of butter in a frying pan over medium-high heat. Fry the hake on its skin for 3 minutes, then flip and fry for another 3 minutes. Deglaze with the juice of 1 lemon wedge per person.
- In a salad bowl, mix the potatoes, beans, onions (see Tip), cucumber and dill yogurt dressing. Season with salt and pepper.
Tip: if you don't like raw onions, fry them with the hake instead.
4
- Peel the eggs and cut them in half.
- Serve the potato salad on a plate and top with the fish.
- Garnish with a lemon wedge.
Did you know.. besides fatty fish, eggs are one of the few ingredients that are rich in vitamin D. Many of however don't get enough vitamin D, particularly during the darker winter months.
