Of which 7.3 g sugars and 1.5 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 A (carrot)
Allergens fish
Poached hake with vegetables and olive oil
Gentle cooking in a single pot, ready in half an hour.
Ingredients
- 4 fresh hake loins (600 g / 1¼ lb)
- 2 carrots (200 g / 7 oz) — sliced into rounds
- 2 zucchini (300 g / 10½ oz) — cut
- 1 onion (100 g / 3½ oz) — sliced into rounds
- 1 sweet potato (200 g / 7 oz) — optional
- 1 bay leaf (0.2 g)
- 3 tbsp extra-virgin olive oil (30 g / 1 oz)
- 1 lemon, juice only (15 g / ½ oz)
- 1 handful of fresh cilantro (5 g)
- sea salt, to taste
- water, as needed
Method
- Cut the carrots, zucchini, onion and sweet potato into medium rounds or cubes.
- Put the vegetables in a wide pot with enough water to cover, the bay leaf and salt.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Thermomix® & Co.”. The English edition is coming soon.
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