Of which 7.3 g sugars and 1.8 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 Potassium (potato) · Lean protein (fish) · Iodine (fish)
Allergens fish
Poached hake with vegetables
Fish and vegetables cooked in a single pot — simple, as it should be.
Ingredients
- 2 hake steaks (300 g / 10½ oz)
- 1 carrots, sliced into rounds (100 g / 3½ oz)
- 1 zucchini, cut into half-moons (150 g / 5½ oz)
- 2 medium potatoes, diced (340 g / 12 oz)
- 1 small onion, cut into wedges (70 g / 2½ oz)
- 2 cloves garlic, crushed (6 g)
- 1 bay leaf (1 g)
- fresh parsley sprigs, chopped, to taste (5 g)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- ½ lemon, juice only (15 g / ½ oz)
- salt and black pepper, to taste
- water, as needed
Method
- In a large pot, combine the potato and carrot. Cover with water, season with salt and add the bay leaf. Bring to a boil and cook for 10 minutes.
- After 10 minutes, add the hake, zucchini, onion wedges and crushed garlic. Adjust the salt and pepper.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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