Pesto-Baked Hake with Roasted Courgette and Bell Pepper
with Parmigiano Reggiano & toasted pumpkin seedsCalories
:
659 kcalProtein
:
33.5g proteinTotal
:
25 minutesDifficulty
:
Easy-30% carbs
Extra Veggies
High Protein
Allergens:
- Vis
- Cashewnoten
- Melk (inclusief lactose)
- Pinda's
- Noten
- May contain traces of allergens
- Sesamzaad
This recipe provides 285g of vegetables per portion.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
½ piece
Courgette
½ piece
Bell pepper
½ piece
Red onion
1 piece
Skin-on hake fillet
(Contains: Vis)
20 g
Green pesto
(Contains: Cashewnoten, Melk (inclusief lactose) May be present: Pinda's, Noten)
5 g
Pumpkin seeds
(May be present: Pinda's, Noten, Sesamzaad)
30 g
Arugula & lamb's lettuce
10 g
Parmigiano Reggiano DOP
(Contains: Melk (inclusief lactose))
Not included in your delivery
1.5 tablespoon
Olive oil
1 tablespoon
Balsamic vinegar
1 tablespoon
Extra virgin olive oil
½ teaspoon
Mustard
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2756 kJ
Calories659 kcal
Fat51.3 g
Saturated Fat9.8 g
Carbohydrate13.2 g
Sugar11.2 g
Dietary Fiber5.8 g
Protein33.5 g
Salt1.4 g
Potassium621.4 mg
Calcium57.9 mg
Iron1.9 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
•Baking Sheet with Baking Paper
•Baking Sheet
•Aluminum Foil
•Paper Towel
•Tall-Sided Pan
•Salad Bowl
Cooking Steps
1
- Preheat the oven to 200°C.
- Cut the courgette into 0.5 cm thick rounds and cut the bell pepper into strips.
- Spread the courgette and bell pepper over a parchment-lined baking sheet. Drizzle with olive oil and season with salt and pepper. Roast the vegetables in the oven for 18 - 20 minutes.
- Chop the onion into half rings and set aside.
2
- Pat the hake dry with kitchen paper. Rub a drizzle of olive oil over both sides of the hake then transfer it skin-side down to a sheet of aluminium foil (use one sheet of foil for each piece of hake).
- Spread the pesto over the top and season with salt and pepper.
- Wrap the foil shut, then transfer to a second baking sheet and bake in the oven for 12 - 15 minutes.
Did you know... the hake in this recipe is rich in iodine, which is important for the thyroid, metabolism and children's growth.
3
- Heat a clean frying pan over high heat. Toast the pumpkin seeds until they start to pop, then remove from the pan and set aside.
- Heat a drizzle of olive oil in the same frying pan and fry the onion for 2 minutes over medium-high heat. Deglaze with the balsamic vinegar.
- In a salad bowl, mix the extra virgin olive oil with the mustard (see pantry for amount). Add the arugula and lamb's lettuce and toss well. Season with salt and pepper to taste.
4
- Transfer the salad to plates and serve the onion, courgette and bell pepper on top.
- Place the hake on top of the vegetables, then drizzle the cooking juices from the foil over the salad.
- Grate over the Parmigiano Reggiano and scatter the pumpkin seeds over the hake.
