Oven-Baked Fillet of Hake in Mustard-Soy Sauce

Name: Oven-Baked Fillet of Hake in Mustard-Soy Sauce with spinach-potato mash and roasted cherry tomatoes
Total time: 30 min
Yield: 2
Cuisine: Dutch
Ingredients: 400 g Potatoes; 1 piece Red onion; 1 piece Garlic; 4 piece Tomato; Soy sauce; 200 g Spinach; 2 piece Skin-on hake fillet; 5 g Fresh curly parsley; 2 teaspoon Mustard; 2 tablespoon [Plant-based] butter; 2 [Plant-based] milk; 2 tablespoon Olive oil; to taste Salt and pepper

with spinach-potato mash and roasted cherry tomatoes

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Tomaten zijn door ontdekkingsreizigers naar Europa gebracht. In de eerste instante werden ze in Zuid-Amerika als sierplanten gekweekt, maar al snel ontdekte men hun verukkelijke smaak en culinaire veelzijdigheid!

Tags:

Extra Veggies

•Calorie Smart

Allergens:

Soja

•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

Total30 minutes

Cooking Time25 minutes

DifficultyMedium

Ingredients

Serving amount

200 g

Potatoes

½ piece

Red onion

1 piece

Garlic

2 piece

Tomato

Soy sauce

100 g

Spinach

1 piece

Skin-on hake fillet

2.5 g

Fresh curly parsley

Not included in your delivery

1 teaspoon

Mustard

1 tablespoon

[Plant-based] butter

[Plant-based] milk

1 tablespoon

Olive oil

to taste

Salt and pepper

Nutrition Values

Energy (kJ)2505 kJ

Calories599 kcal

Fat29.4 g

Saturated Fat11.3 g

Carbohydrate50.2 g

Sugar10.4 g

Dietary Fiber11.3 g

Protein31.1 g

Salt2.8 g

Potassium1284.8 mg

Calcium142.5 mg

Iron3.5 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

•Tall-Sided Pan

•Potato Masher

Cooking Steps

Preheat the oven to 210° and boil plenty of water in a pan with a lid for the potatoes. Peel or thoroughly wash the potatoes and roughly chop. Finely chop the onion and press or mince the garlic. Cut the tomatoes into small wedges.

Boil the potatoes for 12 - 15 minutes with the lid on. Drain, save a little bit of the water and set aside without the lid. In the meantime, mix the soy sauce with the mustard, olive oil and onion in a small bowl. Add some salt and pepper to taste.

Put the cherry tomatoes in a parchment-lined baking dish and mix with a third of the mustard & soy sauce mixture . Pat the hake fillet dry with kitchen paper and put it on top of the tomatoes. Spread the rest of the mustard soy sauce over the hake, then put the dish in the oven to bake for 15 - 18 minutes.

Heat 1/2 tbsp butter per person in a frying pan and fry the garlic for 1 minute. In the meantime, finely chop 3/4 of the spinach. Stir in the chopped spinach, put the lid on and allow to wilt for 4 - 6 minutes. Season with salt and pepper. Roughly chop the curly parsley in the meantime.

Mash the potatoes until smooth, then stir in the remaining butter and a splash of milk (or the water you boiled the potatoes in) to make it creamy. Add the fried spinach, mix everything together and add some salt and pepper to taste.

Put the rest of the spinach on plates and serve the mashed potato with spinach on top, followed by the hake and cherry tomatoes. Garnish with the curly parsley. Pour some of the liquid from the baking dish over the mash if desired.