Hake in Mustard-Soy Sauce with Roasted Cherry Tomatoes
over garlicky spinach mash with curly parsley
Humans have been eating garlic for almost 4000 years! No wonder it's a staple in so many dishes and cuisines from around the world.
Tags:
Calorie Smart
•Extra Veggies
•High Protein
•-30% carbs
Allergens:
Soja
•Gluten
•Tarwe
•Vis
The quantities provided above are averages only.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Total30 minutes
Cooking Time25 minutes
DifficultyMedium
Ingredients
Serving amount
200 g
Potatoes
½ piece
Red onion
1 piece
Garlic
10 milliliters
Soy sauce
(Contains: Soja, Gluten, Tarwe)
100 g
Spinach
1 piece
Skin-on hake fillet
(Contains: Vis)
2.5 g
Fresh curly parsley
(May be present: Selderij)
125 g
Red cherry tomatoes
Not included in your delivery
1 teaspoon
Mustard
1 tablespoon
[Plant-based] butter
1 tablespoon
Olive oil
[Plant-based] milk
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2437 kJ
Calories583 kcal
Fat29.5 g
Saturated Fat11.1 g
Carbohydrate49.9 g
Sugar9.8 g
Dietary Fiber9.5 g
Protein29.5 g
Salt2.4 g
Potassium1915 mg
Calcium138.3 mg
Iron3.3 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
•Pan with Lid
•Small Bowl
•Parchment Paper
•Oven Dish
•Paper Towel
•Fryingpan with lid
•Potato Masher
Cooking Steps
1
- Preheat the oven to 210°C and boil plenty of water in a pot or saucepan for the potatoes.
- Peel or thoroughly wash the potatoes and cut into rough pieces.
- Chop the onion and crush or mince the garlic.
- Halve the tomatoes.
2
- Boil the potatoes for 12 - 15 minutes, covered.
- Reserve a small amount of the cooking liquid, then drain and set aside.
- Meanwhile, in a small bowl combine the soy sauce with the mustard.
- Season to taste with pepper.
3
- Transfer the tomatoes to a parchment-lined oven dish and drizzle with olive oil. Season with salt and pepper, then toss well to combine.
- Pat the fish dry with kitchen paper and place it on top of the tomatoes.
- Spread the mustard-soy sauce over the fish, then scatter over half of the onion.
- Drizzle with olive oil and then bake in the oven for 15 - 18 minutes.
4
- In the meantime, finely chop three quarters of the spinach.
- Melt a knob of butter in a frying pan over medium-high heat. Fry the garlic with the rest of the onion for 1 minute.
- Stir in the chopped spinach, then cover with the lid and allow to wilt for 4 - 6 minutes. Season to taste with salt and pepper.
- Roughly chop the parsley in the meantime.
5
- Mash the potatoes with a knob of butter and a splash of milk or cooking as preferred.
- Stir in the fried spinach and season to taste with salt and pepper.
6
- Serve the rest of the spinach on plates with everything else alongside.
- Garnish with the parsley and drizzle with the juices from the oven dish as preferred.
