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Hake in Lemon Mustard Sauce

Hake in Lemon Mustard Sauce

with sweet potato fries and pan-fried broccoli

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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:Under 650 calories•Chef's Choice•Family Friendly•Eat Me First
Allergens:Fish•Barley•Mustard•Wheat•Celery
Total Time30 minutes
Cooking Time20 minutes
Cooking difficultyEasy
Ingredients
Serving amount
2
4
Ingredientsarrow down iconarrow down icon
Serving amount
2
4

250 g

Hake

(ContainsFish)

300 g

Sweet Potato

1 piece

Broccoli

2 piece

Garlic

1 piece

Lemon

1 sachet

Mustard

(ContainsBarley, Mustard, Wheat)

1 sachet

Honey

1 sachet

Vegetable Stock

(ContainsCelery)

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
Nutrition Valuesarrow down iconarrow down icon
per serving
per 100g
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.
Utensils
Utensilsarrow down iconarrow down icon
•Zester
•Grater
•Baking Sheet with Baking Paper
•Medium Pot
•Lid
Instructionsdownload icondownload iconPDF
Instructionsarrow up iconarrow up icon
download icondownload icon
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.