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

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

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

Calories: 701, Carbs: 82 grams, Fat: grams, Protein: 43.9 grams, Sugar: 7.5 grams, Salt: 844 grams

How do I prepare Lemon-caper Sauce & Hake?

BULGUR TIME: Boil the kettle. Place the bulgur wheat in a pot with 300ml of boiling water, a drizzle of oil, and seasoning. Simmer until cooked through, 6-8 minutes. Drain if necessary, fluff with a fork, and set aside. YOU’LL WANT NEPTUNE’S FORKFUL: Plate up the loaded bulgur wheat. Top with the seared hake. Drizzle over the lemon-caper sauce. Sprinkle over the remaining oregano and the crispy onion bits. Dig in, Chef! COMBINE BEFORE YOU DINE: In a bowl, combine ½ the oregano, the cucumber pieces, the drained sun-dried tomatoes, the drained feta, the almonds, the cooked bulgur, the remaining lemon juice, a drizzle of olive oil, and seasoning. LEMON-CAPER SAUCE: While the bulgur wheat is simmering, prep the capers, the oregano, the cucumber, the sun-dried tomatoes, and the feta as specified in the ingredient table. Place a pan over medium heat with 60g of butter. When melted, add the chopped capers and the grated flakes, and fry until fragrant, 30-60 seconds (shifting constantly). Remove from the heat. Add ½ the lemon juice and seasoning. Remove the sauce from the pan and cover in a bowl. FRYING FISH: Place a clean pan over 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, until crispy and golden, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and set aside.

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

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

Lemon-caper Sauce & Hake

Name: Lemon-caper Sauce & Hake
Prep time: 15 min
Total time: 20 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.

Lemon-caper Sauce & Hake

with bulgur wheat, Danish-style feta & tomato

Hands on Time: 15 - 20 minutes

Overall Time: 20 - 25 minutes

Download the Recipe for 2

Ingredients:

Almonds
Bulgur Wheat
Capers
Crispy Onion Bits
Cucumber
Danish-style Feta
Fish
Fresh Oregano
Garlic Flakes
Lemon Juice
Line-caught Hake Fillet
Line-caught Hake Fillets
Sun-Dried Tomatoes

From your kitchen:

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

Serves 1

BULGUR TIME
Boil the kettle. Place the bulgur wheat in a pot with 150ml of boiling water, a drizzle of oil, and seasoning. Simmer until cooked through, 6-8 minutes. Drain if necessary, fluff with a fork, and set aside.
LEMON-CAPER SAUCE
While the bulgur wheat is simmering, prep the capers, the oregano, the cucumber, the sun-dried tomatoes, and the feta as specified in the ingredient table. Place a pan over medium heat with 30g of butter. When melted, add the chopped capers and the grated flakes, and fry until fragrant, 30-60 seconds (shifting constantly). Remove from the heat. Add ½ the lemon juice and seasoning. Remove the sauce from the pan and cover in a bowl.
FRYING FISH
Place a clean pan over 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, until crispy and golden, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and set aside.
COMBINE BEFORE YOU DINE
In a bowl, combine ½ the oregano, the cucumber pieces, the drained sun-dried tomatoes, the drained feta, the almonds, the cooked bulgur, the remaining lemon juice, a drizzle of olive oil, and seasoning.
YOU’LL WANT NEPTUNE’S FORKFUL
Plate up the loaded bulgur wheat. Top with the seared hake. Drizzle over the lemon-caper sauce. Sprinkle over the remaining oregano and the crispy onion bits. Dig in, Chef!

Bulgur Wheat - 75ml
Capers - 10ml
Fresh Oregano - 3g
Cucumber - 50g
Sun-dried Tomatoes - 20g
Danish-style Feta - 30g
Garlic Flakes - 10ml
Lemon Juice - 20ml
Line-caught Hake Fillet - 1
Almonds - 10g
Crispy Onion Bits - 20ml

Download the Recipe

Serves 2

BULGUR TIME
Boil the kettle. Place the bulgur wheat in a pot with 300ml of boiling water, a drizzle of oil, and seasoning. Simmer until cooked through, 6-8 minutes. Drain if necessary, fluff with a fork, and set aside.
LEMON-CAPER SAUCE
While the bulgur wheat is simmering, prep the capers, the oregano, the cucumber, the sun-dried tomatoes, and the feta as specified in the ingredient table. Place a pan over medium heat with 60g of butter. When melted, add the chopped capers and the grated flakes, and fry until fragrant, 30-60 seconds (shifting constantly). Remove from the heat. Add ½ the lemon juice and seasoning. Remove the sauce from the pan and cover in a bowl.
FRYING FISH
Place a clean pan over 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, until crispy and golden, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and set aside.
COMBINE BEFORE YOU DINE
In a bowl, combine ½ the oregano, the cucumber pieces, the drained sun-dried tomatoes, the drained feta, the almonds, the cooked bulgur, the remaining lemon juice, a drizzle of olive oil, and seasoning.
YOU’LL WANT NEPTUNE’S FORKFUL
Plate up the loaded bulgur wheat. Top with the seared hake. Drizzle over the lemon-caper sauce. Sprinkle over the remaining oregano and the crispy onion bits. Dig in, Chef!

Bulgur Wheat - 150ml
Capers - 20g
Fresh Oregano - 5g
Cucumber - 100g
Sun-dried Tomatoes - 40g
Danish-style Feta - 60g
Garlic Flakes - 20ml
Lemon Juice - 40ml
Line-caught Hake Fillets - 2
Almonds - 20g
Crispy Onion Bits - 40ml

Download the Recipe

Serves 3

BULGUR TIME
Boil the kettle. Place the bulgur wheat in a pot with 450ml of boiling water, a drizzle of oil, and seasoning. Simmer until cooked through, 8-10 minutes. Drain if necessary, fluff with a fork, and set aside.
LEMON-CAPER SAUCE
While the bulgur wheat is simmering, prep the capers, the oregano, the cucumber, the sun-dried tomatoes, and the feta as specified in the ingredient table. Place a pan over medium heat with 90g of butter. When melted, add the chopped capers and the grated flakes, and fry until fragrant, 1-2 minutes (shifting constantly). Remove from the heat. Add ½ the lemon juice and seasoning. Remove the sauce from the pan and cover in a bowl.
FRYING FISH
Place a clean pan over 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, until crispy and golden, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and set aside.
COMBINE BEFORE YOU DINE
In a bowl, combine ½ the oregano, the cucumber pieces, the drained sun-dried tomatoes, the drained feta, the almonds, the cooked bulgur, the remaining lemon juice, a drizzle of olive oil, and seasoning.
YOU’LL WANT NEPTUNE’S FORKFUL
Plate up the loaded bulgur wheat. Top with the seared hake. Drizzle over the lemon-caper sauce. Sprinkle over the remaining oregano and the crispy onion bits. Dig in, Chef!

Bulgur Wheat - 225ml
Capers - 30g
Fresh Oregano - 8g
Cucumber - 150g
Sun-dried Tomatoes - 60g
Danish-style Feta - 90g
Garlic Flakes - 30ml
Lemon Juice - 60ml
Line-caught Hake Fillets - 3
Almonds - 30g
Crispy Onion Bits - 60ml

Download the Recipe

Serves 4

BULGUR TIME
Boil the kettle. Place the bulgur wheat in a pot with 600ml of boiling water, a drizzle of oil, and seasoning. Simmer until cooked through, 8-10 minutes. Drain if necessary, fluff with a fork, and set aside.
LEMON-CAPER SAUCE
While the bulgur wheat is simmering, prep the capers, the oregano, the cucumber, the sun-dried tomatoes, and the feta as specified in the ingredient table. Place a pan over medium heat with 120g of butter. When melted, add the chopped capers and the grated flakes, and fry until fragrant, 1-2 minutes (shifting constantly). Remove from the heat. Add ½ the lemon juice and seasoning. Remove the sauce from the pan and cover in a bowl.
FRYING FISH
Place a clean pan over 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, until crispy and golden, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and set aside.
COMBINE BEFORE YOU DINE
In a bowl, combine ½ the oregano, the cucumber pieces, the drained sun-dried tomatoes, the drained feta, the almonds, the cooked bulgur, the remaining lemon juice, a drizzle of olive oil, and seasoning.
YOU’LL WANT NEPTUNE’S FORKFUL
Plate up the loaded bulgur wheat. Top with the seared hake. Drizzle over the lemon-caper sauce. Sprinkle over the remaining oregano and the crispy onion bits. Dig in, Chef!