Of which 6.1 g sugars and 2.4 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (fish) · Iodine (fish) · Vitamin C (cauliflower)
Allergens fish, milk, tree nuts
Hake with cauliflower cream
Golden fillets with a cauliflower cream in place of heavy cream.
Ingredients
- 4 hake fillets (400 g / 14 oz)
- salt, pepper and garlic powder, to taste
- 1 tbsp olive oil (10 g)
- chopped parsley, to taste
- 2 cloves garlic (6 g)
- 1 onion (100 g / 3½ oz)
- ¼ cauliflower (125 g / 4½ oz)
- ½ cup cottage cheese (100 g / 3½ oz)
- ½ cup unsweetened almond milk (120 g / 4 oz)
- ½ lemon, juice only (15 g / ½ oz)
Method
- Season the hake fillets with salt, pepper and garlic powder.
- Heat a drizzle of olive oil in a skillet and lightly sauté the chopped garlic and onion.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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