What are the main ingredients in Hake & Lemon-caper Sauce?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Paper Towel, Butter

What is the nutritional information of Hake & Lemon-caper Sauce?

Calories: 650, Carbs: 68 grams, Fat: grams, Protein: 39.8 grams, Sugar: 8.7 grams, Salt: 811 grams

How do I prepare Hake & Lemon-caper Sauce?

SURF AND SALAD: In a bowl, combine the cucumber chunks, the tomato chunks, ½ the picked oregano, a drizzle of oil, and seasoning to taste. Set aside. DIVE INTO IT: Place a pan over a medium heat with a drizzle of oil. When hot, add the diced onion and fry for 4-5 minutes until soft, shifting occasionally. Remove from the pan and set aside. GOING FOR A SWIM: Boil the kettle. Using a shallow bowl, submerge the bulgur wheat in 200ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and steam for 15-20 minutes until cooked and tender. Fluff up with a fork, cover, and set aside. SAUCY SEAFOOD: Return the pan to a medium heat with 60g of butter. When melted, add the chopped capers and the grated garlic, and fry for 30-60 seconds until fragrant, shifting constantly. Remove from the heat and add the juice of 2 lemon wedges and seasoning. YOU’LL WANT NEPTUNE’S FORKFUL: Plate up the loaded bulgur wheat and side with the tomato salad. Serve with the seared hake drizzled with the lemon-caper sauce. Sprinkle over the remaining oregano and almonds. Side with any remaining lemon wedges. Dig in, Chef! COMBINE BEFORE YOU DINE: When the bulgur wheat is done, add the fried onion, ½ the chopped almonds, the crumbled feta, seasoning, and a drizzle of oil to the bowl. Toss until combined. FRYING FISH: Return the pan to a medium-high heat with a drizzle of oil and a knob of butter. Pat the hake dry with paper towel and season. When the pan is hot, fry the hake, skin-side down, for 3-4 minutes until crispy and golden. Flip and fry the other side for 3-4 minutes until cooked through. Remove from the pan and set aside.

What should be prepared from my kitchen to make Hake & Lemon-caper Sauce?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Paper Towel, Butter

Hake & Lemon-caper Sauce

Name: Hake & Lemon-caper Sauce
Prep time: 25 min
Total time: 30 min
Yield: 4 servings
Ingredients: Oil (cooking, olive or coconut); Salt & Pepper; Water; Paper Towel; Butter

Be instantly transported to the seaside with the first taste of this inviting fish dish. On a bed of loaded bulgur wheat lies a tender piece of seared hake, elevated with a buttery lemon-caper sauce. Finished with a sprinkling of oregano for freshness and almonds for crunch.

Hake & Lemon-caper Sauce

with bulgur wheat, Danish-style feta & tomato

Hands on Time: 25 - 30 minutes

Overall Time: 30 - 35 minutes

Download the Recipe for 2

Ingredients:

Almonds
Bulgur Wheat
Capers
Cucumber
Danish-style Feta
Fish
Fresh Oregano
Garlic Clove
Garlic Cloves
Lemon
Lemons
Line-caught Hake Fillet
Line-caught Hake Fillets
Onion
Onions
Tomato
Tomatoes

From your kitchen:

Oil (cooking, olive or coconut)
Salt & Pepper
Water
Paper Towel
Butter

Serves 1

GOING FOR A SWIM
Boil the kettle. Using a shallow bowl, submerge the bulgur wheat in 100ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and steam for 15-20 minutes until cooked and tender. Fluff up with a fork, cover, and set aside.
DIVE INTO IT
Place a pan over a medium heat with a drizzle of oil. When hot, add the diced onion and fry for 4-5 minutes until soft, shifting occasionally. Remove from the pan and set aside.
SURF AND SALAD
In a bowl, combine the cucumber chunks, the tomato chunks, ½ the picked oregano, a drizzle of oil, and seasoning to taste. Set aside.
FRYING FISH
Return the pan to a medium-high heat with a drizzle of oil and a knob of butter. Pat the hake dry with paper towel and season. When the pan is hot, fry the hake, skin-side down, for 3-4 minutes until crispy and golden. Flip and fry the other side for 3-4 minutes until cooked through. Remove from the pan and set aside.
SAUCY SEAFOOD
Return the pan to a medium heat with 30g of butter. When melted, add the chopped capers and the grated garlic, and fry for 30-60 seconds until fragrant, shifting constantly. Remove from the heat and add the juice of 1 lemon wedge and seasoning.
COMBINE BEFORE YOU DINE
When the bulgur wheat is done, add the fried onion, ½ the chopped almonds, the crumbled feta, seasoning, and a drizzle of oil to the bowl. Toss until combined.
YOU’LL WANT NEPTUNE’S FORKFUL
Plate up the loaded bulgur wheat and side with the tomato salad. Serve with the seared hake drizzled with the lemon-caper sauce. Sprinkle over the remaining oregano and almonds. Side with any remaining lemon wedges. Dig in, Chef!

Bulgur Wheat - 75ml
Onion - 1
Cucumber - 50g
Tomato - 1
Fresh Oregano - 4g
Line-caught Hake Fillet - 1
Capers - 10g
Garlic Clove - 1
Lemon - 1
Almonds - 20g
Danish-style Feta - 40g

Download the Recipe

Serves 2

GOING FOR A SWIM
Boil the kettle. Using a shallow bowl, submerge the bulgur wheat in 200ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and steam for 15-20 minutes until cooked and tender. Fluff up with a fork, cover, and set aside.
DIVE INTO IT
Place a pan over a medium heat with a drizzle of oil. When hot, add the diced onion and fry for 4-5 minutes until soft, shifting occasionally. Remove from the pan and set aside.
SURF AND SALAD
In a bowl, combine the cucumber chunks, the tomato chunks, ½ the picked oregano, a drizzle of oil, and seasoning to taste. Set aside.
FRYING FISH
Return the pan to a medium-high heat with a drizzle of oil and a knob of butter. Pat the hake dry with paper towel and season. When the pan is hot, fry the hake, skin-side down, for 3-4 minutes until crispy and golden. Flip and fry the other side for 3-4 minutes until cooked through. Remove from the pan and set aside.
SAUCY SEAFOOD
Return the pan to a medium heat with 60g of butter. When melted, add the chopped capers and the grated garlic, and fry for 30-60 seconds until fragrant, shifting constantly. Remove from the heat and add the juice of 2 lemon wedges and seasoning.
COMBINE BEFORE YOU DINE
When the bulgur wheat is done, add the fried onion, ½ the chopped almonds, the crumbled feta, seasoning, and a drizzle of oil to the bowl. Toss until combined.
YOU’LL WANT NEPTUNE’S FORKFUL
Plate up the loaded bulgur wheat and side with the tomato salad. Serve with the seared hake drizzled with the lemon-caper sauce. Sprinkle over the remaining oregano and almonds. Side with any remaining lemon wedges. Dig in, Chef!

Bulgur Wheat - 150ml
Onion - 1
Cucumber - 100g
Tomato - 1
Fresh Oregano - 8g
Line-caught Hake Fillets - 2
Capers - 20g
Garlic Clove - 1
Lemon - 1
Almonds - 40g
Danish-style Feta - 80g

Download the Recipe

Serves 3

GOING FOR A SWIM
Boil the kettle. Using a shallow bowl, submerge the bulgur wheat in 300ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and steam for 15-20 minutes until cooked and tender. Fluff up with a fork, cover, and set aside.
DIVE INTO IT
Place a pan over a medium heat with a drizzle of oil. When hot, add the diced onion and fry for 5-6 minutes until soft, shifting occasionally. Remove from the pan and set aside.
SURF AND SALAD
In a bowl, combine the cucumber chunks, the tomato chunks, ½ the picked oregano, a drizzle of oil, and seasoning to taste. Set aside.
FRYING FISH
Return the pan to a medium-high heat with a drizzle of oil and a knob of butter. Pat the hake dry with paper towel and season. When the pan is hot, fry the hake, skin-side down, for 3-4 minutes until crispy and golden. Flip and fry the other side for 3-4 minutes until cooked through. Remove from the pan and set aside.
SAUCY SEAFOOD
Return the pan to a medium heat with 90g of butter. When melted, add the chopped capers and the grated garlic, and fry for 30-60 seconds until fragrant, shifting constantly. Remove from the heat and add the juice of 3 lemon wedges and seasoning.
COMBINE BEFORE YOU DINE
When the bulgur wheat is done, add the fried onion, ½ the chopped almonds, the crumbled feta, seasoning, and a drizzle of oil to the bowl. Toss until combined.
YOU’LL WANT NEPTUNE’S FORKFUL
Plate up the loaded bulgur wheat and side with the tomato salad. Serve with the seared hake drizzled with the lemon-caper sauce. Sprinkle over the remaining oregano and almonds. Side with any remaining lemon wedges. Dig in, Chef!

Bulgur Wheat - 225ml
Onions - 2
Cucumber - 150g
Tomatoes - 2
Fresh Oregano - 12g
Line-caught Hake Fillets - 3
Capers - 30g
Garlic Cloves - 2
Lemons - 2
Almonds - 60g
Danish-style Feta - 120g

Download the Recipe

Serves 4

GOING FOR A SWIM
Boil the kettle. Using a shallow bowl, submerge the bulgur wheat in 400ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and steam for 15-20 minutes until cooked and tender. Fluff up with a fork, cover, and set aside.
DIVE INTO IT
Place a pan over a medium heat with a drizzle of oil. When hot, add the diced onion and fry for 5-6 minutes until soft, shifting occasionally. Remove from the pan and set aside.
SURF AND SALAD
In a bowl, combine the cucumber chunks, the tomato chunks, ½ the picked oregano, a drizzle of oil, and seasoning to taste. Set aside.
FRYING FISH
Return the pan to a medium-high heat with a drizzle of oil and a knob of butter. Pat the hake dry with paper towel and season. When the pan is hot, fry the hake, skin-side down, for 3-4 minutes until crispy and golden. Flip and fry the other side for 3-4 minutes until cooked through. Remove from the pan and set aside.
SAUCY SEAFOOD
Return the pan to a medium heat with 120g of butter. When melted, add the chopped capers and the grated garlic, and fry for 30-60 seconds until fragrant, shifting constantly. Remove from the heat and add the juice of 4 lemon wedges and seasoning.
COMBINE BEFORE YOU DINE
When the bulgur wheat is done, add the fried onion, ½ the chopped almonds, the crumbled feta, seasoning, and a drizzle of oil to the bowl. Toss until combined.
YOU’LL WANT NEPTUNE’S FORKFUL
Plate up the loaded bulgur wheat and side with the tomato salad. Serve with the seared hake drizzled with the lemon-caper sauce. Sprinkle over the remaining oregano and almonds. Side with any remaining lemon wedges. Dig in, Chef!