Hake in Garlic Butter with Sundried Tomatoes

Name: Hake in Garlic Butter with Sundried Tomatoes over parsnip-spinach mash with caramelised onion
Total time: 25 min
Yield: 2
Cuisine: Dutch
Ingredients: 500 g Potatoes; 1 piece Red onion; 2 piece Garlic; 200 g Spinach; 1 piece Parsnip; 2 piece Skin-on hake fillet; 50 g Sundried tomatoes; 1 piece Low sodium vegetable stock cube; 2 [Plant-based] milk; 2.5 tablespoon [Plant-based] butter; 1 tablespoon Sunflower oil; 1 tablespoon Balsamic vinegar; 2 teaspoon Mustard; 1 teaspoon Honey [or plant-based alternative]; to taste Salt and pepper

over parsnip-spinach mash with caramelised onion

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Hake fillet lends itself well to frying, preferably on the skin side first so it can get nice and crispy.

Tags:

Calorie Smart

•Extra Veggies

•High Protein

Allergens:

Vis

The quantities provided above are averages only.

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

Total25 minutes

Cooking Time25 minutes

DifficultyMedium

Ingredients

Serving amount

250 g

Potatoes

½ piece

Red onion

1 piece

Garlic

100 g

Spinach

½ piece

Parsnip

1 piece

Skin-on hake fillet

(Contains: Vis)

30 g

Sundried tomatoes

Not included in your delivery

½ piece

Low sodium vegetable stock cube

[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)2925 kJ

Calories699 kcal

Fat28.1 g

Saturated Fat13.7 g

Carbohydrate73.1 g

Sugar18.9 g

Dietary Fiber19.6 g

Protein32.7 g

Salt2.1 g

Potassium2062.5 mg

Calcium189.3 mg

Iron4.8 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

•Paper Towel

•Potato Masher

Cooking Steps

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 and crush or mince the garlic.

Heat half of the sunflower oil in a frying pan over medium-high heat. Fry the onion for 9 - 12 minutes, stirring occasionally.
Deglaze with the balsamic vinegar and then add the honey. Mix well and then turn off the heat.
Heat the rest of the sunflower oil in another 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.

Melt a generous knob of butter in the same frying pan over medium-high heat.
Pat the fish dry with kitchen paper and season with salt and pepper. Fry the fish for 2 - 3 minutes on its skin, then flip.
Add the rest of the garlic and fry for 1 - 2 more minutes.
In the meantime, cut the sundried tomatoes into strips.

Mash the potatoes and 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.
Serve the mash on plates. Top with the caramelised onion and the fish in its garlic butter.
Garnish with the sundried tomatoes.