This Pistachio Crusted Hake is a delicious, comforting dinner. The crust for this hake is a combination of finely chopped pistachio nuts, panko breadcrumbs, honey and mustard, adding a wealth of flavour and texture to this already delicious dish. Packed full of micronutrition from the array of green veg and slow energy releasing brown rice, making this a perfect pre-sport meal!
Hake is a white fish packed with so many essential nutrients. It is rich in protein and omega 3 fatty acids, playing an important role in heart health. It is also packed with tons of other vitamins and minerals like iodine and selenium which are nutrients with important roles in the nervous system, brain function, the immune system and metabolism.
Brown rice is an excellent carbohydrate source, filled with fibre and B vitamins, and is perfect for the slow release of energy. It is an excellent fuel source as it provides a steady and long term energy boost. Being a whole grain, it is also a rich source of fibre, b vitamins, and has been shown to have heart healthy properties.
The cabbage, broccoli and pak choi in this dish are notorious for being chock-full of beneficial nutrients. Increasing consumption of plant-based foods like cabbage decreases the risk of diabetes, obesity, and heart disease. It can also help promote a healthy complexion and increased energy.
| Per 100g | Per Portion | |
|---|---|---|
| Energy (kCal) | 177 | 600 |
| Energy (kJ) | 738 | 2502 |
| Carbohydrates (g) | 18 | 60 |
| of which are Sugars (g) | 2 | 7 |
| of which are Fibre (g) | 2 | 6 |
| Protein (g) | 10 | 34 |
| Fat (g) | 7 | 25 |
| of which are Omega 3s (g) | 0 | 0 |
| of which are Sat Fat (g) | 1 | 4 |
| Cholesterol (mg) | 7 | 25 |
| Salt (g) | 0.3 | 1.0 |
- Carbs40%
- Protein22%
- Fats37%
| Minerals | Per Portion | DRV % (Male) | DRV % (Female) | DRV % (Pregnancy) | DRV % (Lactation) |
|---|---|---|---|---|---|
| Potassium (mg) | 993 | 28% | 28% | 28% | 25% |
| Chloride (mg) | 608 | 24% | 24% | 24% | 24% |
| Sodium (mg) | 405 | 25% | 25% | 25% | 25% |
| Calcium (mg) | 179 | 19% | 19% | 19% | 19% |
| Phosphorus (mg) | 642 | 117% | 117% | 117% | 117% |
| Magnesium (mg) | 196 | 56% | 65% | 65% | 65% |
| Iron (mg) | 5 | 43% | 30% | 30% | 30% |
| Zinc (mg) | 3 | 30% | 37% | 32% | 28% |
| Copper (mg) | 0.6 | 49% | 49% | 43% | 43% |
| Manganese (mg) | 2.3 | 78% | 78% | 78% | 78% |
| Iodine (ug) | 2 | 1% | 1% | 1% | 1% |
| Selenium (mg) | 9 | 14% | 14% | 14% | 11% |
| Vitamins | Per Portion | DRV % (Male) | DRV % (Female) | DRV % (Pregnancy) | DRV % (Lactation) |
|---|---|---|---|---|---|
| Vitamin A (ug) | 96 | 13% | 15% | 14% | 14% |
| Thiamin B1 (mg) | 0.7 | 74% | 83% | 74% | 60% |
| Riboflavin B2 (mg) | 0.2 | 11% | 11% | 10% | 9% |
| Niacin B3 (mg) | 5 | 36% | 43% | 36% | 36% |
| Pantothenate B5 (mg) | 1.2 | 23% | 23% | 23% | 16% |
| Biotin B7 (ug) | 7 | 14% | 14% | 14% | 12% |
| Folate B9 (ug) | 108 | 33% | 33% | 18% | 23% |
| Vitamin B12 (ug) | 0 | 0% | 0% | 0% | 0% |
| Vitamin C (mg) | 48 | 44% | 50% | 46% | 46% |
| Vitamin D (ug) | 0 | 0% | 0% | 0% | 0% |
| Vitamin E (mg) | 2 | 12% | 14% | 14% | 14% |
| Vitamin K (ug) | 105 | 150% | 150% | 150% | 150% |
Nutrition Benefit
Mineral Benefits
Vitamin Benefits
Ingredients
Brown Basmati Rice (39%), Hake (19%), Savoy Cabbage (6%), Broccoli (6%), Pak Choi (6%), Sesame Seeds (4%), Garden Peas (4%), Spring Onion (3%), Panko Breadcrumbs (Wheat Flour) (3%), Mangetout (2%), Cashew Nuts (2%), Pistachio Nuts (2%), Sesame Oil (1%), Tamari Soy Sauce (Soybeans, Vinegar) (1%), Dijon Mustard (1%), Olive Oil (1%), Honey (1%), Black Pepper, Salt, Fresh Garlic, Red Chillis, Ginger, Lemon (Juice/Zest)
Allergens
Sesame, Tree Nuts (Cashew Nuts), Soya, Gluten (Wheat), Tree Nuts (Pistachio), Mustard, FishCautions
GourmetFuel does not operate an allergy free environment., While all care has been taken, some bones may remain.Pistachio Crusted Hake paired with an array of Asian greens and brown basmati rice. For best results, remove the film while heating in the oven for an extra crispy crust and add a drizzle of lemon juice on top!
Storing Instructions
Keep refrigerated under 5 degrees Celsius at all times and consume by the date shown. Suitable for freezing before use by date shown. Consume within 3 months from date of freezing.
Cooking Instructions
Microwave
Gently pierce film once. Heat in a microwave (900w) for 4-5 mins or until piping hot. Use extreme caution when hot.
Oven
Preheat oven at 150 degrees celsius (Fan Assisted) or Gas Mark 3. Do not pierce film. Place in centre of oven for 15 - 20 mins or until piping hot. Use extreme caution when hot.
This Pistachio Crusted Hake is a delicious, comforting dinner. The crust for this hake is a combination of finely chopped pistachio nuts, panko breadcrumbs, honey and mustard, adding a wealth of flavour and texture to this already delicious dish. Packed full of micronutrition from the array of green veg and slow energy releasing brown rice, making this a perfect pre-sport meal!
Hake is a white fish packed with so many essential nutrients. It is rich in protein and omega 3 fatty acids, playing an important role in heart health. It is also packed with tons of other vitamins and minerals like iodine and selenium which are nutrients with important roles in the nervous system, brain function, the immune system and metabolism.
Brown rice is an excellent carbohydrate source, filled with fibre and B vitamins, and is perfect for the slow release of energy. It is an excellent fuel source as it provides a steady and long term energy boost. Being a whole grain, it is also a rich source of fibre, b vitamins, and has been shown to have heart healthy properties.
The cabbage, broccoli and pak choi in this dish are notorious for being chock-full of beneficial nutrients. Increasing consumption of plant-based foods like cabbage decreases the risk of diabetes, obesity, and heart disease. It can also help promote a healthy complexion and increased energy.
