Lemony Hake and Broccoli
with roast carrot and sweet potato fries
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
Allergens:
Fish
•Barley
•Mustard
•Wheat
•Celery
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)
1 unit(s)
Carrot
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)364 kcal
Energy (kJ)1523 kJ
Fat4.4 g
of which saturates0.4 g
Carbohydrate52.5 g
of which sugars17.4 g
Dietary Fiber0 g
Protein32.2 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 oven to 240°C/220°C fan/gas mark 9.
- Cut the sweet potato into 1cm slices, then into 1cm fries (peeling optional).
- Trim the carrot, halve lengthways (unpeeled). Cut into 1cm wide, 5cm long batons.
- Add both to a lined baking tray. Drizzle with oil, season with salt and pepper. Toss to coat.
- Spread out in one layer and when oven is hot, roast on middle shelf until golden, 20-25 mins, turning halfway.
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
- Place a large pan over medium-high heat with a drizzle of oil.
- Season the hake with salt and pepper.
- Once hot, lay the fillets in the pan and cook for 4-5 mins.
- Turn over and cook on the other side for a further 4-5 mins. IMPORTANT: Wash your hands and equipment after handling raw fish. The fish is cooked when opaque in the centre.
- Remove from the pan and set aside.
4
- Return the pan to high heat with a drizzle of oil.
- Once hot, add the broccoli and fry for 2-3 mins.
- Stir in the garlic, lower the heat 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.
5
- Meanwhile, place a small 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 reduce for 2-3 mins.
- Remove from the heat. Mix in the honey, lemon zest and 1 tbsp lemon juice (double for 4p).
- Season to taste with salt, pepper and more lemon juice if required.
6
- Plate up the hake with broccoli, carrots and sweet potato fries alongside.
- Drizzle over the lemon mustard sauce.
- Serve with the remaining lemon wedges.
