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    • Hake and Broccoli Bake

    Mark Sharron
    Medium difficulty
    45 minutes
    2-4
    Amount Per Serving: Calories 263; Fat 18g; Carbs 10g; Protein 42g
    Hake and Broccoli Bake is a delicious and nutritious dish that is easy to prepare and can be enjoyed by the whole family. It is a great way to introduce fish into your diet and provide a healthy dose of vegetables. This recipe is full of flavour, with the hake and vegetables cooked in a white wine and vegetable broth sauce, topped with fresh Parmesan cheese and breadcrumbs for a delicious crunch. It is sure to be a hit with everyone!  
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    Ingredients

    • 2 tablespoons olive oil
    • 2 cloves garlic, minced
    • 1 onion, chopped
    • 2 carrots, sliced
    • 2 celery stalks, sliced
    • 1 head of broccoli, chopped
    • 1 pound hake fillets, cut into chunks
    • 1/2 cup white wine
    • 1/2 cup vegetable broth
    • 1/4 cup freshly grated Parmesan cheese
    • 1/4 cup breadcrumbs
    • 2 tablespoons chopped fresh parsley
    • Salt and pepper to taste

    Method

    • To make Tuna Fish Cakes, start by draining the canned tuna. 
    • While the rice is cooking, prepare the eel by grilling or frying it.
    • Put the tomato paste, olives, and butter into a blender or food processor and whizz until smooth.
    • Put the oats in the blender or food processor, slightly broken up.
    • Coat the fillets with the butter mixture while grilling.
    • Heat a large skillet over medium-high heat and add the fish cakes.
    • Serve with a sprinkle of salt and pepper to taste.