Servings: 1 · 10 min prep + 35-45 min cooking

Approximate nutrition per serving

438 kcal
Energy 39.3 g
Protein 47.7 g
Carbohydrate 11.5 g
Fat

Ingredients

Quantities are for the whole recipe.

  • 180 g boneless hake fillet, raw
  • 220 g potatoes, peeled and raw
  • 150 g fresh Swiss chard
  • 7 g olive oil
  • 15 g lemon juice

Salt and pepper to taste.

Method

  1. Heat the oven to 200°C. Cut the potatoes into small pieces, toss with 4 g oil and a little salt, and roast on baking paper for 20 minutes.
  2. Add the thawed, patted-dry hake, brush with the remaining 3 g oil and bake for about 15-20 minutes. The centre of the fish should reach 63°C; timing depends on thickness.
  3. Wash the chard and simmer in a little water for 3-5 minutes, then drain. Serve with the fish and potatoes and add the measured lemon juice.

Allergens and labels: Fish.

Values are estimates per serving for the listed ingredients, including oil and any listed bread. Meat, rice and potatoes are weighed before cooking; cooked and drained foods are labelled explicitly. Products and moisture loss during cooking can affect the result. Pinches of seasoning and optional substitutions are not included. The cheese reference is reduced-fat cottage cheese. This is a meal idea, not a universal daily plan.

Calculation reference: CoFID 2021. The image is an AI illustration of a serving suggestion.

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