Of which 0 g sugars and 1.7 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) · Unsaturated fat (olive oil)
Allergens fish
Steamed hake with olive oil and parsley
Steamed fish, light and ready in 20 minutes.
Ingredients
- water, as needed — for the steaming base
- 3 lemon slices (15 g / ½ oz)
- 2 bay leaves (1 g)
- 4 hake steaks (600 g / 1¼ lb) — about 150 g each
- sea salt and white pepper, to taste
- 4 tbsp extra-virgin olive oil (40 g / 1½ oz) — to drizzle at the end
- 1 bunch of chopped fresh parsley (10 g)
Method
- Fill the bottom of the steamer with water, add the lemon rounds and bay leaves and bring to a boil.
- Season the hake steaks on both sides with salt and white pepper.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Quick & Easy”. The English edition is coming soon.
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