Hake in Garlic Butter with Sundried Tomatoes
over parsnip-spinach mash with caramelised onion4.0(1,6K)
Calories
:
689 kcalProtein
:
32.7g proteinDifficulty
:
MediumCalorie Smart
Extra Veggies
High Protein
Allergens:
- Vis
Did you know that parsnips grow sweeter in cold temperatures? That's why this vegetable is harvested in winter!
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
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
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)2884 kJ
Calories689 kcal
Fat28.1 g
Saturated Fat12.7 g
Carbohydrate68.1 g
Sugar16.4 g
Dietary Fiber19.6 g
Protein32.7 g
Salt1.9 g
Potassium75.9 mg
Calcium121.5 mg
Iron2.2 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
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 and crush or mince the garlic.
2
- 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.
3
- 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.
4
- 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.
