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track your foodСмажений Хек І Пюре Recipe
This meal consists of delectable pan-fried hake served with creamy mashed potatoes. It's a balanced and nourishing meal, popular for its simplicity and wonderful blend of flavors. The flaky, moist texture of the hake perfectly complements the rich and fluffy mashed potatoes, making it an excellent choice for both lunch and dinner.
🌎 European: Main Course
- 🔥 Calories 300kcal
- 🍗 Protein 20g
- 🍚 Carbs 30g
- 🧈 Fat 10g
🥗 Ingredients:
- hake fillet (150g)
- potatoes (200g)
- butter (10g)
- milk (50g)
- salt (2g)
🍳 How to cook (4 servings):
Prepare Ingredients
- 4 pieces of hake fillet (150g each) - Salt and pepper to taste - 2 tablespoons olive oil - 2 cloves garlic, minced - 1 tablespoon lemon juice - 500g potatoes, peeled and quartered - 50g butter - 100ml milk - Salt to taste
Cook the Potatoes
1. Place the peeled and quartered potatoes into a large pot of cold salted water. 2. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until potatoes are tender, about 20 minutes. 3. Drain well and return to the pot.
Make Mashed Potatoes
4. Add butter to the potatoes and mash until smooth. 5. Gradually stir in milk, and continue to mash to your desired consistency. 6. Season the mashed potatoes with salt to taste. Keep warm.
Prepare the Hake
7. In a large skillet, heat olive oil over medium-high heat. 8. Season the hake fillets with salt and pepper. 9. Add the garlic to the skillet and cook for 1 minute, until fragrant.
Fry the Hake
10. Place the hake fillets skin-side down in the skillet. 11. Cook for 4-5 minutes on each side, or until golden brown and cooked through. 12. Drizzle with lemon juice before serving.
Serve
13. Place the fried hake on a serving plate and accompany with a generous portion of mashed potatoes. 14. Garnish with fresh herbs if desired and serve hot.
⭐️ Nutrition facts:
High in protein from the hake fish, with carbohydrate energy from the mashed potatoes. This meal is also a good source of healthy fats from olive oil.
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