Hake in Parsley Sauce

Name: Hake in Parsley Sauce over giant couscous with tomatoes & raisins
Total time: 45 min
Yield: 2
Cuisine: Fusion
Ingredients: 1 piece Carrot; 125 g Red cherry tomatoes; 1 piece Onion; 10 g Fresh flat leaf parsley; 150 g Giant couscous; 20 g Raisins; 2 piece Tomato; 2 piece Skin-on hake fillet; 1 piece Garlic; 1 sachet(s) Sicilian-style herb mix; 1 tablespoon Olive oil; 2 tablespoon [Plant-based] butter; 350 milliliters Low sodium vegetable stock; to taste Salt and pepper

over giant couscous with tomatoes & raisins

View our plans

Raisins, sun-dried grapes, offer a natural sweetness and chewy texture that elevate both sweet and savoury dishes. And they're not just delicious, they're also packed with antioxidants and fiber!

Tags:

Calorie Smart

•Extra Veggies

•Family

•High Protein

Allergens:

Gluten

•Tarwe

•Vis

The quantities provided above are averages only.

Always refer to the product label for the most accurate information about ingredients and allergens

Total45 minutes

Cooking Time35 minutes

DifficultyHard

Ingredients

Serving amount

1 piece

Carrot

65 g

Red cherry tomatoes

½ piece

Onion

5 g

Fresh flat leaf parsley

(May be present: Selderij)

75 g

Giant couscous

(Contains: Gluten, Tarwe May be present: Mosterd, Soja, Lupine, Ei)

10 g

Raisins

(May be present: Pinda's, Noten, Sesamzaad)

1 piece

Tomato

1 piece

Skin-on hake fillet

(Contains: Vis)

½ piece

Garlic

½ sachet(s)

Sicilian-style herb mix

Not included in your delivery

½ tablespoon

Olive oil

1 tablespoon

[Plant-based] butter

175 milliliters

Low sodium vegetable stock

to taste

Salt and pepper

Nutrition Values

Energy (kJ)2815 kJ

Calories673 kcal

Fat24.5 g

Saturated Fat10.6 g

Carbohydrate79.1 g

Sugar23.9 g

Dietary Fiber12.7 g

Protein31.9 g

Salt1.8 g

Potassium682.1 mg

Calcium55.5 mg

Iron0.4 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

•Oven Dish

•Pan with Lid

•Tall-Sided Pan

•Aluminum Foil

Cooking Steps

Preheat the oven to 200°C and prepare the stock. Cut the carrot into very thin crescents. Cut the tomato into wedges.

Did you know... carrots are rich in vitamin A, which not only supports growth but is also good for your skin, hair, nails, eyes and immune system. You can also find vitamin A in kale, spinach, broccoli and eggs.

Transfer the carrot to an oven dish and drizzle with half of the olive oil. Toss well to coat and season to taste with salt and pepper. Roast in the oven for 15 minutes, then stir in both types of tomato and return to the oven for another 15 minutes. Meanwhile, chop the onion and crush or mince the garlic. Finely chop the parsley.

Heat the rest of the olive oil in a pot or saucepan. Fry the garlic and onion for 2 minutes over medium-high heat, then stir in the giant couscous and fry for 1 minute. Add the raisins and pour in the stock, then reduce the heat to low and boil the giant couscous 12 - 14 minutes, covered. Fluff through the giant couscous so as to separate the grains, then stir in the Sicilian-style herbs and a third of the parsley. Set aside.

In the meantime, melt a knob of butter in a frying pan over medium-high heat and fry the hake for 1 - 2 minutes per side. Season to taste with salt and pepper. Remove from the pan and set aside under aluminium foil. Leave the cooking juices in the pan.

Melt a knob of butter in the same pan and add half of the remaining parsley. Season to taste with salt and pepper and mix well.

Stir the tomatoes and carrot into the giant couscous and then serve on plates, garnishing with the rest of the parsley. Top with the hake and drizzle over the sauce.