Hake in Lemon Mustard Sauce
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Hake in Lemon Mustard Sauce

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:
Eat Me First
Under 650 calories
Family Friendly
Allergens:
Fish
Mustard
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 Mustard)

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

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Nutrition Values

Energy (kJ)1944 kJ
Energy (kcal)465 kcal
Fat5 g
of which saturates0.5 g
Carbohydrate68.6 g
of which sugars17.5 g
Dietary Fiber0.2 g
Protein33.5 g
Cholesterol0 mg
Salt1.91 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

Roast the Sweet Potato
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 saltpepper 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 potato fries require space to achieve a crispy finish.

Get Prepped
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.
Make the Sauce
3
  • Place a pot over medium-high heat with 2 tbsp butter (double for 4p).
  • When the butter has melted, stir in 1 tsp flour (double for 4p).
  • 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 desired. Gently reheat just before serving.
Cook the Broccoli
4
  • Place a pan over a 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. Remove from the pan and cover to keep warm.
Fry the Fish
5
  • Return the pan to a medium-high heat with another drizzle of oil.
  • Once hot, lay the hake fillets into the pan and fry until cooked through, 4-5 mins on each side. IMPORTANT: Wash hands and equipment after handling raw fish. Fish is cooked when opaque in the middle.
Dish Up
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.
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