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Add a photoServings: 4
Ingredients
- 4 x Hake fillets.
- 6 x Courgettes
- 2 x Garlic cloves.
- 1 sprg parsley.
- 2 Tbsp. Groundnut oil. Salt, pepper.
Directions
- 1 Preheat the oven (gas mark 6 / 400F / 200C). Grease an ovenproof dish.
- Peel and finely chop the garlic. Wash and chop the parsley. Wash the courgettes and slice in rings.
- 2 Put the courgettes in the dish, sprinkle the garlic over them and season.
- Cook in the oven for 15 min.
- 3 Meanwhile, rince and wipe the fish fillets. Season lightly with salt.
- 4 Remove the dish from the oven and put the fish on top of the courgettes.
- Sprinkle with parsley. Put back in the oven for another 10 min.
- Pollack (yellow hake) is to be found in the Atlantic Ocean as far as the Bay of Biscay, while coalfish ("black" hake) swim up to the north of Norway and rarely go further south than Brittany.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 281g | |
| Recipe makes 4 servings | |
| Calories 47 | |
| Calories from Fat 4 | 9% |
| Total Fat 0.52g | 1% |
| Saturated Fat 0.11g | 0% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 29mg | 1% |
| Potassium 742mg | 21% |
| Total Carbs 9.85g | 3% |
| Dietary Fiber 3.1g | 10% |
| Sugars 4.85g | 3% |
| Protein 3.49g | 6% |
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