Hake in Lemon Mustard Sauce
with sweet potato fries and pan-fried broccoli
Hake is a fish that's delicate in texture and mild in taste. This means it pairs particularly well with strong and vibrant flavours like the mustard, lemon, and honey that make up the sumptuous sauce in this dish.
Tags:
Calorie Smart
•Family Friendly
•Eat Me First
Allergens:
Fish
•Barley
•Mustard
•Wheat
•Celery
The quantities provided above are averages only.
Total Time30 minutes
Cooking Time20 minutes
DifficultyEasy
Ingredients
Serving amount
250 grams
Hake
(Contains Fish)
300 grams
Sweet Potato
1 unit(s)
Broccoli
2 unit(s)
Garlic
1 unit(s)
Lemon
1 sachet(s)
Mustard
(Contains Barley, Mustard, Wheat)
1 sachet(s)
Honey
1 sachet(s)
Vegetable Stock
(Contains Celery)
Not included in your delivery
to taste
Oil
to taste
Salt
to taste
Pepper
to taste
Butter
to taste
Flour
to taste
Water
Nutrition Values
Energy (kcal)331 kcal
Energy (kJ)1384 kJ
Fat4.24 g
of which saturates0.43 g
Carbohydrate44.46 g
of which sugars13.6 g
Dietary Fiber0 g
Protein31.5 g
Cholesterol0 mg
Salt1.58 g
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. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Zester
•Grater
•Baking Sheet with Baking Paper
•Medium Pot
•Lid
Cooking Steps
1
- Preheat your oven to 220°C/200°C fan/gas mark 7.
- Chop the sweet potatoes lengthways into 1cm slices, then chop into 1cm fries (peeling optional).
- Pop them onto a large (lined) baking tray. Drizzle with oil, season with salt and pepper then toss to coat. Spread out in a single layer.
- When the oven is hot, roast on the middle shelf until golden, 25-30 mins. Turn halfway through.
TIP: Use two baking trays if necessary.
2
- Meanwhile, peel and grate the garlic (or use a garlic press).
- Zest the lemon. Cut half into thick wedges and juice the rest.
- Cut the broccoli into florets (like small trees). Halve any large florets.
- Pat the hake dry with kitchen paper.
3
- Lay the hake onto a lined baking tray. IMPORTANT: Wash your hands and equipment after handling raw fish.
- Drizzle with oil and season with salt and pepper.
- Pop onto the top shelf and bake until cooked through, 10-15 mins. IMPORTANT: The fish is cooked when opaque in the middle.
4
- Place a medium pot over medium-high heat with 1 tbsp butter (double for 4p).
- When hot, add 1 tbsp flour (double for 4p) and stir to mix thoroughly.
- Add the mustard, stock and 100ml water (double for 4p) and bring to a boil.
- Allow to reduce for 2-3 mins. Remove from the heat and mix in the honey and lemon zest.
- Add lemon juice, salt and pepper to taste. Set aside and cover to keep warm.
5
- Place a medium pan over high heat with a drizzle of oil.
- Once hot, add the broccoli and fry for 2-3 mins.
- Stir in the garlic, turn the heat down to medium and cook for 1 min.
- Add a splash of water and immediately cover with a lid or some foil.
- Allow to cook until the broccoli is tender, 4-5 mins.
6
- Plate up the hake with broccoli and sweet potato fries alongside.
- Drizzle over the lemon mustard sauce.
- Serve with remaining lemon wedges.
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