Hake in parsley sauce with poached egg
Total time40 min Preparation and possible waiting 15 min · Cooking 25 min How this time is calculated
Preparation and possible waiting: 15 min · Cooking: 25 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Servings4
Key recipe details
Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information
Total time: 40 min Preparation and possible waiting 15 min · Cooking 25 min How this time is calculated
Preparation and possible waiting: 15 min · Cooking: 25 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Recipe characteristics
View full classification 22 tags
Allergen information is indicative. Always check each product label and possible cross-contamination.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
Recipe characteristics
Main course
Lunch · Dinner
30 to 60 minutes
Method
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Chop the spring onion and garlic. Heat the oil in a wide casserole and soften them with some of the salt over a low heat for 8–10 minutes, without browning.
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Stir in the flour for a minute. Add the white wine and boil for 2 minutes. Gradually stir in the fish stock, simmer for 4 minutes and add half the chopped parsley.
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Season the hake with the remaining salt. Place it in the sauce, cover and simmer gently for 6–8 minutes, depending on thickness, until the centre reaches 63°C and flakes easily. Shake the pan gently rather than breaking up the fish.
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Meanwhile, bring the water to a very gentle simmer in a wide saucepan. Crack the eggs one at a time into a cup and slide them into the water in two batches.
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Poach for 5–6 minutes until both white and yolk are set, then lift out with a slotted spoon and drain. Serve one hake portion and one egg per plate with sauce and the remaining parsley.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
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