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Baked Hake
Under 600 calories
Baked Hake

with Paprika Potatoes and Broccoli

35 min
Difficulty: 2/3
Spanish

.

Allergens

Fish
Milk
Egg

Utensils

Baking Tray
Small Bowl
Plate
Chopping Board
Knife
Spoon
Paper Towel
Grill Pan

Tags

Under 600 calories
Ingredients
Potatoes

Potatoes

450

Panko Breadcrumbs

Panko Breadcrumbs

25

Grated Hard Italian Style Cheese

Grated Hard Italian Style Cheese

40

Hake Fillet

Hake Fillet

2

Mayonnaise

Mayonnaise

2

Smoked Paprika

Smoked Paprika

1

Broccoli

Broccoli

1

Garlic Clove

Garlic Clove

2

Olive Oil

Olive Oil

1

Water for the Mayo

Water for the Mayo

1

Preparation
1
Roast the Potatoes

Preheat your oven to 200°C. Chop the potatoes into 2cm chunks (no need to peel!). Pop the potato on a low sided wide baking tray. Drizzle with oil, then season with salt and pepper. Toss to coat, then spread out in a single layer. Once your oven is hot, roast on the middle shelf of your oven until golden, 25-30 mins. Turn halfway through cooking. Tip: Use two baking trays if necessary, you want the potatoes nicely spread out.

2
Season your Crumb

In a small bowl, mix the panko breadcrumbs, grated hard Italian style cheese and olive oil (see ingredients for amount). Mix to combine. Season with salt and pepper.

3
Bake the Hake

Pat the hake with kitchen paper to remove any excess moisture. Lay the hake fillets onto a baking tray lined with baking paper. Drizzle with oil and season with salt and pepper. Divide the breadcrumb mix evenly between the two fillets and press down firmly to keep in place. Pop on the top shelf of the oven and bake until the crumb is golden and the fish is cooked through, 10-15 mins. IMPORTANT: The fish is cooked when it is opaque all the way though.

4
Paprika Mayo

Meanwhile in a separate small bowl mix the mayonnaise, paprika and water (see ingredients for amount). Season with salt and pepper and set to one side for later.

5
Cook the Broccoli

Chop the broccoli into florets (like small trees). Peel and grate the garlic (or use a garlic press). Heat a drizzle of oil in a frying pan on a high heat, one hot add the broccoli, and fry, constantly stirring, until tender, 2-3 mins. Then add the garlic and a splash of water. Cover with a lid or some tin foil and cook until tender, 4-5 mins.

6
Serve Up

Share the roasted potatoes among your plates. Serve the hake and broccoli alongside and drizzle over the paprika mayo. Enjoy!

Nutrition per serving

426

kcal

Energy (kcal)

1781

kJ

Energy (kJ)

11.9

g

Fat

4.7

g

of which saturates

46.8

g

Carbohydrate

5.9

g

of which sugars

35.3

g

Protein

0.65

g

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Made with by Norman Huth
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