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Main course · Spanish

Hake in Green Herb Sauce (Merluza en Salsa Verde)

35 min Serves 4 ~219 kcal/serving ~£9.20 (£2.30/serving) Dairy-freeGluten-freePescatarian

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Ingredients

  • 500 g hake fillets
  • 30 g flat-leaf parsley
  • 3 garlic cloves
  • 100 g frozen peas
  • 100 ml white wine
  • 200 ml fish stock
  • 2 tbsp olive oil

Nutrition (per serving)

Calories
219 kcal
Protein
24 g
Carbohydrate
3.8 g
of which sugars
0.9 g
Fat
9.6 g
of which saturates
1.5 g
Fibre
1.7 g
Salt
0.69 g

Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.

Method

  1. 1

    Finely chop the parsley and garlic together. Heat the olive oil in a large frying pan and fry half the garlic and parsley for a minute.

  2. 2

    Pour in the wine and fish stock and bring to a simmer, then add the peas and cook for 3 minutes.

  3. 3

    Season the hake and nestle it into the pan. Cover and simmer gently for 8-10 minutes until the fish is opaque and flakes easily.

  4. 4

    Stir through the remaining parsley and garlic and serve immediately with the sauce spooned over.

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