Hake with Bacon & Caramelised Onion
over parsnip-spinach mash with a garlic butter sauce4.5(592)
Calories
:
774 kcalProtein
:
41.1g proteinDifficulty
:
MediumExtra Veggies
High Protein
Allergens:
- Vis
Hake fillet lends itself well to frying, preferably on the skin side first so it can get nice and crispy.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
250 g
Potatoes
½ piece
Red onion
30 g
Bacon lardons
1 piece
Garlic
100 g
Spinach
½ piece
Parsnip
1 piece
Skin-on hake fillet
(Contains: Vis)
Not included in your delivery
½ piece
Low sodium vegetable stock cube
1
[Plant-based] milk
1.25 tablespoon
[Plant-based] butter
½ tablespoon
Sunflower oil
½ tablespoon
Balsamic vinegar
1 teaspoon
Mustard
½ teaspoon
Honey [or plant-based alternative]
to taste
Salt and pepper
Nutrition Values
Energy (kJ)3237 kJ
Calories774 kcal
Fat35.1 g
Saturated Fat16.3 g
Carbohydrate71.7 g
Sugar15.8 g
Dietary Fiber13.4 g
Protein41.1 g
Salt2.3 g
Potassium2192.8 mg
Calcium180 mg
Iron3.7 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
•Pan with Lid
•Plate
•Tall-Sided Pan
•Paper Towel
•Potato Masher
Cooking Steps
1
- Boil plenty of water in a pot or saucepan and then crumble in the stock cube (see pantry for amount).
- Peel the potatoes and then cut both these and the parsnip into rough chunks.
- Boil the potatoes and parsnip for 12 - 15 minutes until done, then drain and set aside, covered.
- Meanwhile, slice the onion into thin half-rings.
2
- Heat a light drizzle of sunflower oil in a frying pan over medium-high heat. Fry the bacon lardons for 2 - 4 minutes until done, then transfer to a plate lined with kitchen paper.
- Fry the onion in the same pan for 9 - 12 minutes.
- Deglaze with the balsamic vinegar and then add the honey. Mix well, then turn off the heat.
- Crush or mince the garlic.
3
- Heat a light drizzle of sunflower oil in a frying pan over medium-high heat. Fry half of the garlic for 1 minute, then add the spinach.
- Allow to wilt and reduce, then remove from the pan and set aside.
- Mash the potatoes and the parsnip with a small knob of butter and a splash of milk.
- Stir in the spinach and the mustard, then season to taste with salt and pepper.
4
- Melt a generous knob of butter in the same pan over medium-high heat. Pat the fish dry with kitchen paper and fry for 3 minutes on its skin, then flip.
- Add the rest of the garlic and fry for 3 more minutes.
- Serve the mash on plates. Top with the caramelised onion and the fish in its garlic butter. Finish with the bacon lardons.
