Easy

Hake-stuffed round courgettes with béchamel

Name: Hake-stuffed round courgettes with béchamel
Prep time: 25 min
Cook time: 40 min
Total time: 65 min
Yield: 4 servings
Cuisine: Home-style, International
Ingredients: 1000 g Courgette (4 round); 400 g Hake (skinless boneless fillet); 180 g Spring Onion (trimmed); 100 g Carrot (peeled); 500 g Milk (for béchamel); 40 g Plain flour (wheat); 40 g Parmesan cheese (grated); 60 g Extra virgin olive oil (30 g vegetables and 30 g sauce); 5 g Parsley (chopped); 0.3 g Black pepper (ground); 3 g Salt (to taste); 2500 g Water (for blanching; discarded)

Round courgettes filled with hake and vegetables, bound with béchamel and gratinated with Parmesan. All the scooped-out flesh goes into the filling.

25 minprep

40 mincooking

4servings

1.785 kcalwhole recipe

446 kcalper serving

Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information

Recipe characteristics

Omnivorous Main course 1 to 2 hours Home-style

Egg-free and 6 more Indicative dietary requirements

View full classification 22 tags

Diet

Omnivorous

Dietary requirements

Egg-freeNut-freePeanut-freeSoy-freeShellfish-freeSesame-freeNo added sugar

Dish type

Main course

Meal

LunchDinner

Preparation

BoilingBaking

Appliances

CasseroleOvenSaucepan

Cuisine

Home-styleInternational

Season

All year round

Occasion

Everyday menu

Nutrition

High in protein

Total time

1 to 2 hours

Allergen information is indicative. Always check each product label and possible cross-contamination.

Recipe characteristics

Dish type

Main course

Meal

Lunch · Dinner

Total time

1 to 2 hours

What you need

Ingredients

Courgette 4 round 1000 g
Hake skinless boneless fillet 400 g
Spring Onion trimmed 180 g
Carrot peeled 100 g
Milk for béchamel 500 g
Plain flour wheat 40 g
Parmesan cheese grated 40 g
Extra virgin olive oil 30 g vegetables and 30 g sauce 60 g
Parsley chopped 5 g
Black pepper ground 0.3 g
Salt to taste 3 g
Water for blanching; discarded 2500 g

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Baking

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Let’s get cooking

Method

Wash and halve the courgettes. Scoop out with a teaspoon, leaving an 8 mm wall, and reserve all the chopped flesh. Boil the shells in the 2500 g water for 5 minutes; drain upside down and discard the water.
Chop the spring onion and carrot and soften in 30 g oil for 8 minutes. Add the courgette flesh and cook for another 8 minutes to drive off moisture. Add the hake in 2 cm cubes and the pepper; cook for 4-5 minutes until the fish is opaque.
Heat the remaining 30 g oil in a saucepan, add the flour and stir for 2 minutes. Gradually whisk in the milk. Cook over low heat for 8-10 minutes until the raw flour taste has gone; add salt to taste.
Mix all the béchamel with the hake and vegetables. Fill the eight halves and place in a baking dish. Sprinkle over the Parmesan and bake at 190°C for 15 minutes until hot and golden. Serve two halves per person with all the parsley.

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