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Fillet of hake with lemon sauce in the oven

Fish
Course: Main course
Preparation time: 15 minutes
Cooking time: 20 minutes
Cost per serving: 1,94 €
Energy: 525 kcal / serving
Nutritional score:

Instructions

  • 1.   I preheat my oven at 180 ° in natural convection (sole and vault). I cut the lemons in 2 and take a thin slice of lemon by fillet and press the rest. I chop onion and parsley.
  • 2.   I cook my rice according to the package instructions.
  • 3.   I pour a dash of olive oil into a baking dish and put in my hake fillets without overlaying them. I put on each fillet a slice of lemon, my parsley and onion. I dirty and pepper. I slide my dish in the oven for 20 minutes halfway up.
  • 4.   Meanwhile I melt my butter in a saucepan. I defrost with the lemon juice and then add my cream and my mustard. I simmer a few minutes. I'm dirty.
  • 5.   I prepare the hake fillets on the plates and I cover them with sauce. Accompanied by wild rice, these succulent fillets of hake feast the whole household

Notes

  • If you use frozen hake, you can defrost it quickly by putting your fillets in a deep enough container that you will cover with cold water with a good handful of coarse salt and the juice of a lemon. In less than 10 minutes, you can use them as fresh fillets!

Questions

Avis

may, 19 2019
apr., 18 2019
mar., 03 2019
oct., 27 2018
Simple et rapide très bon plat
apr., 20 2018
apr., 05 2018
Simple, rapide, bon et sain. Bonne façon de manger du poisson. La sauce se marie très bien avec le poisson, lui même déjà bien épicé par le citron et les petits oignons. Le riz sauvage accompagne bien le plat.

Ingredients for servings

  • 600 g of hake
  • 1 lemon
  • 20 cl of thick semi cream
  • 40 g of butter
  • 1 teaspoon of mustard
  • 1 handful of fresh parsley
  • 1 onion
  • 250 g of wild rice

Informations nutritionelles *

  •  
    Par personne
    % AJR
  • Valeur énergétique
    525 kcal
    26 %
  • Matières grasses
    25,38 g
    36 %
  • dont saturés
    15,56 g
    78 %
  • Glucides
    47,29 g
    18 %
  • dont sucres
    4,89 g
    5 %
  • Protéines
    36,88 g
    74 %
  • Fibres
    4,51 g
    n/a
  •   Plus de données
* A titre indicatif, avant cuisson, AJR de l'Union européenne.