Hake & Asparagus Bake Recipe

Looking for an easy Hake & Asparagus Bake recipe? Learn how to make Hake & Asparagus Bake using healthy ingredients.


Submitted by justme_alex

Makes 4 servings



Good enough for company. Deliciously light.

Recipe Ingredients for Hake & Asparagus Bake

400 g hake
50 g butter
1/2 onion
25 g flour
80 ml milk
1/3 stock cube
1 can asparagus

Recipe Directions for Hake & Asparagus Bake

  1. Chop onion and microwave with butter for 2 - 3 minutes until transluscent.

  2. Add flour and mix well.

  3. Mix 60ml boiling water with a third of a stock cube then add to onion mix along with milk and asparagus juice.

  4. Arrange fish and asparagus in bowl and pour sauce over.

  5. Bake at 180degC (350degF) for 30 - 40 minutes until you can easily slide a fork into the thickest portion of the fish fillet.

  6. Serve with rice, a green salad and parmesan/pecorino cheese if desired.

Categories

Main Dish

Nutrition Facts
Serving Size 256.4g
Amount Per Serving
Calories
216
Calories from Fat
102
% Daily Value*
Total Fat
11.3g
17%
Saturated Fat
6.8g
34%
Trans Fat
0.0g
Cholesterol
60mg
20%
Sodium
458mg
19%
Potassium
238mg
7%
Total Carbohydrates
9.8g
3%
Dietary Fiber
1.4g
6%
Sugars
1.7g
Protein
19.6g
Vitamin A 18% Vitamin C 30%
Calcium 5% Iron 6%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • Low in sugar
  • High in vitamin C
  •   Bad points
  • High in saturated fat
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