Hake with Mushroom Sauce

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  Hake with Mushroom Sauce

 This alternative to fish pie would also be great served with mashed potato. 

Hake with Mushroom Sauce

Serves 4 

Cooking time:

Ingredients

  • 4 hake fillets about 175g each, skinned and boned
  • A little salt and freshly ground black pepper
  • 1 tablesp. chopped parsley
  • 2 tablesp. butter
  • ½ onion, finely chopped
  • 250g mushrooms, sliced
  • Juice of half a lemon
  • 2 tablesp. flour
  • 200mls milk
  • 50mls cream
  • 4 tablesp. breadcrumbs
  • 1 heaped tablesp. grated cheese
  • 1 tablesp. paprika

To Cook

Preheat the oven to Gas Mark 4, 180°C (350°F).

Season the hake with a little salt and pepper and place in a single layer in a buttered baking dish. Sprinkle over the parsley.

Heat the butter in a saucepan over a medium heat and sauté the onion for a couple of minutes. Turn down the heat if it begins to brown. Add in the mushrooms and lemon juice and cook for five minutes, stirring occasionally. Stir in the flour and allow to cook for a minute or two then blend in the milk and cream. Increase the heat and simmer the sauce for a couple of minutes, stirring all the time. Season to taste.

Pour the sauce over the fish, then sprinkle on the breadcrumbs, grated cheese and paprika. Bake in the preheated oven for 18-20 minutes.

Serving Suggestions

Wholemeal bread and steamed broccoli

Nutritional Analysis per Serving

Protein: 45g 

Carbohydrates: 38g 

Fat: 17g 

Iron: 1.6mg 

Energy: 468kcal