4 Serves
45 Mins
41 g
7 g
12 g
Pat the hake fillets dry and season them lightly with salt and pepper.
Ingredients, vitamins, and health benefits
Salt
Black Pepper
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Vitamin K
249 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
14 mg / 16 mgVitamin B5
5 mg / 5 mgVitamin B6
1 mg / 1.7 mgVitamin B12
12 µg / 2.4 µgFolate
50 µg / 400 µgCalcium
44 mg / 1,300 mgIron
9 mg / 18 mgMagnesium
90 mg / 420 mgPhosphorus
460 mg / 1,250 mgPotassium
749 mg / 4,700 mgSodium
890 mg / 2,300 mgZinc
6 mg / 11 mgCopper
0 mg / 0.9 mgManganese
0 mg / 2.3 mgSelenium
56 µg / 55 µgFiber
1 g / 28 gSugar
1 g / 50 gSaturated Fat
2 g / 20 gCholesterol
121 mg / 300 mgCaffeine
0 mgNet Carbs
5 gAlcohol
0 g
Heat the extra virgin olive oil in a large skillet over medium heat and sauté the minced garlic and onion until translucent.
Stir in a small amount of flour to the aromatics, then pour in the white wine and fish stock, bringing the mixture to a gentle simmer.
Add the hake fillets to the skillet, cover, and poach for 8-10 minutes until the fish is opaque and flakes easily.
Stir in the fresh chopped parsley and serve immediately while hot.
Hake Fillet
Extra Virgin Olive Oil
Garlic
Onion
White Wine
Fish Stock
Flour
Parsley
Vitamin A
65 µg / 900 µgVitamin C
22 mg / 90 mgVitamin E
2 mg / 15 mgVitamin K
249 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
14 mg / 16 mgVitamin B5
5 mg / 5 mgVitamin B6
1 mg / 1.7 mgVitamin B12
12 µg / 2.4 µgFolate
50 µg / 400 µgCalcium
44 mg / 1,300 mgIron
9 mg / 18 mgMagnesium
90 mg / 420 mgPhosphorus
460 mg / 1,250 mgPotassium
749 mg / 4,700 mgSodium
Fiber
1 g / 28 gSugar
1 g / 50 gSaturated Fat
2 g / 20 gCholesterol
121 mg / 300 mgCaffeine
0 mgNet Carbs
2
g17
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Bulgarian
SpanishZinc
6 mg / 11 mgCopper
0 mg / 0.9 mgManganese
0 mg / 2.3 mgSelenium
56 µg / 55 µgAlcohol
0 g