Pan Fried Hake and Homemade Walnut Parsley Pesto
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Pan Fried Hake and Homemade Walnut Parsley Pesto

Pan Fried Hake and Homemade Walnut Parsley Pesto

with Roast Potatoes and Tomato Rocket Salad

This Hake is bursting full of flavours and make the perfect dinner night option, from HelloFresh. Cook up a fresh start!

Tags:
Under 600 calories
Allergens:
Nuts
Milk
Egg
Sulphites
Fish

The quantities provided above are averages only.

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time35 minutes
Cooking time20 minutes
DifficultyMedium

Ingredients

serving amount

450

Potatoes

20

Walnuts

(Contains Nuts May contain Peanut, Sesame, Nuts)

1

Flat Leaf Parsley

25

Grated Hard Italian Style Cheese

(Contains Milk, Egg)

12

Red Wine Vinegar

(Contains Sulphites)

125

Baby Plum Tomatoes

16

Plain Flour

2

Hake Fillet

(Contains Fish)

40

Wild Rocket

Not included in your delivery

3

Olive Oil for the Pesto

1

Olive Oil for the Dressing

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Nutritional information

Energy (kcal)529 kcal
Energy (kJ)2211 kJ
Fat27.6 g
of which saturates5.5 g
Carbohydrate44.6 g
of which sugars5.7 g
Protein29.9 g
Salt0.56 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Chopping Board
Baking Tray
Knife
Bowl
Medium Bowl
Plate
Tongs
Grill Pan

Instructions

Roast the Potatoes
1

Preheat your oven to 200°C. Chop the potatoes into 2cm chunks (no need to peel). Pop the potatoes onto a low-sided, wide baking tray. Drizzle with oil, then season with salt and pepper. Toss to coat, then spread out in a single layer. Once your oven is hot, roast on the top shelf of your oven until golden, 25-30 mins. Turn halfway through cooking. TIP: Use two baking trays if necessary - you want the potatoes nicely spread out.

Make the Pesto
2

Meanwhile, finely chop the walnuts and pop them into a bowl. Finely chop the parsley (stalks and all). Pop the parsley into the bowl with the walnuts and add the grated hard Italian style cheese and olive oil (see ingredients for amount). Season with salt and pepper and mix together. TIP: Add a little more olive oil if you want it to be more of a drizzly consistency.

Prep the Salad
3

Put the red wine vinegar in a medium bowl with the olive oil for the dressing (see ingredients for amount). Season with salt and pepper and mix together with a fork. Halve the tomatoes and add them to the bowl with the dressing. Mix together, then set aside. TIP: You'll add the rocket to the dressing at the end - if you add it now, it'll wilt.

Prep the Fish
4

Put the flour on a plate and season with salt and pepper. Pat the hake dry with some kitchen paper, then pop it on the plate with the flour and turn so the whole fillet is coated in the seasoned flour. IMPORTANT: Wash your hands after handling raw fish.

Cook the Fish
5

When the potatoes are 5 mins from being cooked, heat a glug of oil in a large frying pan on high heat. Once the oil is hot, lay the fish in the pan and fry until golden all over, 2-3 mins each side. IMPORTANT: The fish is cooked when opaque all the way through. Remove the pan from the heat.

Finish and Serve
6

Add the rocket to the tomatoes and toss together. Serve the fish with the roast potatoes and salad alongside. Spoon the homemade pesto on top of the fish and enjoy!