Hake and Twice-cooked Chips
with minty broccoli and parsley lemon mayo
Give the chipper a miss tonight and make your own at home instead. The decadent golden baked fish fillet and twice cooked chips in this recipe are balanced with a healthy helping of broccoli for added crunch.
Tags:
Under 650 calories
•Family Friendly
•Eat Me First
Allergens:
Fish
•Wheat
•Egg
•Mustard
Total Time50 minutes
Cooking Time30 minutes
DifficultyMedium
Ingredients
Serving amount
250 grams
Hake
(Contains Fish)
3 unit(s)
Potatoes
1 unit(s)
Lemon
5 grams
Parsley
1 pack(s)
Breadcrumbs
(Contains Wheat)
1 unit(s)
Garlic
5 grams
Mint
½ unit(s)
Broccoli
2 sachet(s)
Mayo
(Contains Egg, Mustard)
Not included in your delivery
to taste
Oil
to taste
Salt
to taste
Pepper
to taste
Water
to taste
Flour
Nutrition Values
Energy (kcal)513 kcal
Energy (kJ)2147 kJ
Fat11.1 g
of which saturates1 g
Carbohydrate69.9 g
of which sugars5.3 g
Dietary Fiber0 g
Protein33.1 g
Cholesterol0 mg
Salt0.52 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
•Pan with Lid
•Colander
Instructions
1
- Preheat your oven to 240°C/220°C fan/gas mark 9.
- Pour a glug of oil onto a baking tray (to coat the bottom) and pop into the oven to heat.
- Boil a large pot of salted water for the potatoes.
- Chop the potatoes lengthways into 1cm slices, then into 1cm wide chips (no need to peel).
- Add the potatoes to the boiling water and cook until fork tender, 7-8 mins.
TIP: If you're in a hurry you can boil the water in your kettle.
2
- Zest and halve the lemon.
- Finely chop the parsley (stalks and all).
- In a medium bowl mix the lemon zest, breadcrumbs, 1 tbsp oil (double for 4p) and half the parsley. Season with salt and pepper.
- Lay the hake onto a separate (lined) baking tray. IMPORTANT: Wash hands and equipment after handling raw fish.
- Spread half the mayo over the top of the fish. Spoon on the breadcrumb mixture, pressing it down with a spoon. Drizzle with oil and set aside.
3
- Once chips are done, drain in a colander and pop back into the pot. Toss in salt and 1 tbsp flour (double for 4p).
- Carefully remove the tray from the oven. Add the chips and carefully toss to coat in the oil.
- Roast on the middle shelf of the oven until golden, 25-30 mins. Turn halfway through.
- When halfway cooked, pop the fish on the top shelf of the oven. Bake for 10-15 mins. IMPORTANT: Fish is cooked when opaque in the middle.
4
- Meanwhile, cut half the broccoli (double for 4p) into florets. Halve larger florets.
- Peel and grate garlic (or use a garlic press). Pick mint leaves from stalks and roughly chop (discard the stalks).
- Place a pan on high heat with a drizzle of oil.
- Once hot, fry chopped broccoli for 2-3 mins.
- Add garlic, lower heat to medium and cook for 1 min. Add a splash of water and cover with a lid or foil. Cook until tender, 4-5 mins. Stir in chopped mint.
5
- In a bowl mix the remaining parsley and mayo.
- Season to taste with salt, pepper and lemon juice.
- Chop any remaining lemon into wedges.
6
- When everything is ready, plate up your fish, broccoli and chips.
- Finish with a dollop of lemon parsley mayo.
- Serve lemon wedges alongside.
