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:
Under 650 calories
•Family Friendly
•Eat Me First
Allergens:
Fish
•Barley
•Mustard
•Wheat
•Celery
Total Time30 minutes
Cooking Time20 minutes
DifficultyEasy
Ingredients
Serving amount
250 grams
Hake
(Contains Fish)
2 unit(s)
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)420 kcal
Energy (kJ)1756 kJ
Fat4.5 g
of which saturates0.4 g
Carbohydrate64.5 g
of which sugars17.8 g
Dietary Fiber0 g
Protein33.1 g
Cholesterol0 mg
Salt1.63 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
Instructions
1
- Preheat the oven to 240°C/220°C fan/gas mark 9.
- Chop the sweet potato lengthways into 1cm slices, then into 1cm fries (peeling optional).
- Pop onto a lined baking tray. Toss with salt, pepper and a drizzle of oil. Spread out in a single layer.
- When the oven is hot, roast on the top shelf until golden, 20-25 mins. Turn halfway through.
TIP: Use two baking trays if necessary. Sweet potatoes need space to achieve a crispy finish.
2
- Meanwhile, peel and grate the garlic (or use a garlic press).
- Zest the lemon. Cut half into thick wedges and juice the rest.
- Trim the tip of the broccoli. Cut head into small florets and stem into 2cm pieces.
- Pat the hake dry with kitchen paper. Season with salt and pepper.
3
- Place a large pan over medium-high heat with a drizzle of oil.
- Once hot, lay the hake fillets into the pan and cook on one side for 4-5 mins.
- Turn over and cook on the other side for a further 4-5 mins. IMPORTANT: Wash hands and equipment after handling raw fish. Fish is cooked when opaque in the middle.
- Once cooked, remove from the pan, set aside and cover to keep warm.
4
- Return the pan to high heat with a drizzle of oil.
- Once hot, add the broccoli and fry until starting to char, 2-3 mins.
- Stir in the garlic, lower the heat to medium and cook until fragrant, 1 min.
- Add a splash of water and immediately cover with a lid or some foil.
- Cook until the broccoli is tender, 4-5 mins.
5
- Meanwhile, place a pot over medium-high heat with 2 tbsp butter (double for 4p).
- When the butter has melted, add 1 tsp flour (double for 4p) and stir to combine.
- Add the stock powder, mustard and 75ml water (double for 4p). Bring to the boil and allow to reduce, 2-3 mins.
- Remove from the heat. Mix in the honey, lemon zest and 1 tbsp lemon juice (double for 4p).
- Taste and season with salt, pepper and more lemon juice if required.
6
- Plate up your pan-fried hake fillets.
- Serve broccoli and sweet potato fries alongside.
- Drizzle over the lemon mustard sauce.
- Keep any remaining lemon wedges for squeezing over.
