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Herb and Hazelnut Crusted Hake Fillet

Hake fillet is a delicious fish that is part of sustainable fishing. Let's take advantage of it!

Public
Course: Main course
Preparation time: 20 minutes
Energy: 317 kcal / serving

Instructions

  • 1.   Grease an ovenproof dish. Slice the lemon and place the slices in the bottom of the dish. Place the fish fillets on top of the lemon slices. Spread mustard on top of each fish using a brush.
  • 2.   In a small blender, roughly chop the hazelnuts. Add the bread, flat-leaf parsley, 2 tablespoons of olive oil, and a little salt. You should obtain a coarse mixture. If it is too dry, add a little more olive oil. Press the mixture onto the fish. Bake at 170°C for 10 to 12 minutes, depending on the thickness of the fillets.
  • 3.   Meanwhile, cook the whole wheat couscous according to the instructions on the package. Add a little oil, salt, and pepper. Serve the fish with the couscous.

Ingredients for servings

  • 4 black pollock fillets
  • 4 handful of flat-leaf parsley
  • 2 slice of crustless sandwich bread
  • 1 lemon
  • 50 g of hazelnut
  • 1 tablespoon of mustard
  • 250 g of couscous semolina

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Nutritional information *

  •  
    Per serving
    % RDA
  • Energy value
    317 kcal
    16 %
  • Fat
    8,47 g
    12 %
  • of which saturated
    0,78 g
    4 %
  • Carbohydrates
    46,75 g
    18 %
  • of which sugar
    1,61 g
    2 %
  • Protein
    9,66 g
    19 %
  • Fibers
    4,45 g
    ?
  •   More data
* As an indication, before cooking, RDA of the EU.