Of which 4.3 g sugars and 1 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 (hake) · Vitamin C (broccoli)
Allergens fish
Hake with potatoes and broccoli in the Varoma
Steamed white fish and vegetables, finished with a drizzle of olive oil and garlic.
Ingredients
- 2 hake loins (300 g / 10½ oz)
- 250 g (9 oz) potato, thinly sliced
- 200 g (7 oz) broccoli florets
- 1 tbsp olive oil (10 g)
- 2 cloves garlic (6 g)
- 1 bay leaf (1 g)
- parsley, salt and pepper, to taste
Method
- In a pot fitted with a steamer basket, bring water to a boil with the bay leaf.
- Put the potato in the basket, cover and let it cook for 8 to 10 minutes.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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