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 coriander for freshness and almonds for crunch.
Lemon-caper Sauce & Hake
Lemon-caper Sauce & Hake
with bulgur wheat, Danish-style feta & sun-dried tomato
Hands on Time: 15 - 20 minutes
Overall Time: 20 - 25 minutes
Ingredients:
- Almonds
- Bulgur Wheat
- Capers
- Crispy Onion Bits
- Cucumber
- Danish-style Feta
- Fish
- Fresh Coriander
- Garlic Flakes
- Lemon Juice
- Line-caught Hake Fillet/s
- Line-caught Hake Fillets
- Sun-Dried Tomatoes
From your kitchen:
- Oil (cooking, olive or coconut)
- Water
- Paper Towel
- Butter
- Seasoning (salt & pepper)
BULGUR WHEAT & SAUCE
Boil the kettle. Place the bulgur wheat in a pot with 150ml [300ml]|#7DA0D7 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. Place a pan over medium heat with 30g [60g]|#7DA0D7 of butter. When melted, add the Capers and the garlic 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.
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 coriander, the Cucumber, the sun-dried tomatoes, the feta, the almonds, the bulgur wheat, 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 coriander and the crispy onion bits. Dig in, Chef!
BULGUR WHEAT & SAUCE
Boil the kettle. Place the bulgur wheat in a pot with 150ml [300ml]|#7DA0D7 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. Place a pan over medium heat with 30g [60g]|#7DA0D7 of butter. When melted, add the Capers and the garlic 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.
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 coriander, the Cucumber, the sun-dried tomatoes, the feta, the almonds, the bulgur wheat, 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 coriander and the crispy onion bits. Dig in, Chef!
BULGUR WHEAT & SAUCE
Boil the kettle. Place the bulgur wheat in a pot with 450ml [600ml]|#7DA0D7 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. Place a pan over medium heat with 90g [120g]|#7DA0D7 of butter. When melted, add the Capers and the garlic 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.
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 coriander, the Cucumber, the sun-dried tomatoes, the feta, the almonds, the bulgur wheat, 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 coriander and the crispy onion bits. Dig in, Chef!
BULGUR WHEAT & SAUCE
Boil the kettle. Place the bulgur wheat in a pot with 450ml [600ml]|#7DA0D7 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. Place a pan over medium heat with 90g [120g]|#7DA0D7 of butter. When melted, add the Capers and the garlic 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.
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 coriander, the Cucumber, the sun-dried tomatoes, the feta, the almonds, the bulgur wheat, 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 coriander and the crispy onion bits. Dig in, Chef!
Frequently Asked Questions
What is the preparation time for Lemon-caper Sauce & Hake?
The preparation time for Lemon-caper Sauce & Hake with bulgur wheat, Danish-style feta & sun-dried tomato is between 15 and 20 minutes.
What is the total time required to make Lemon-caper Sauce & Hake with bulgur wheat, Danish-style feta & sun-dried tomato?
The total time required to make Lemon-caper Sauce & Hake with bulgur wheat, Danish-style feta & sun-dried tomato is between 20 and 25 minutes.
How many servings does Lemon-caper Sauce & Hake provide?
4 servings
What are the main ingredients in Lemon-caper Sauce & Hake?
Almonds, Bulgur Wheat, Capers, Crispy Onion Bits, Cucumber, Danish-style Feta, Fish, Fresh Coriander, Garlic Flakes, Lemon Juice, Line-caught Hake Fillet/s, Line-caught Hake Fillets, Sun-Dried Tomatoes
What is the nutritional information of Lemon-caper Sauce & Hake?
Calories: 612, Carbs: 67 grams, Fat: grams, Protein: 41 grams, Sugar: 6.9 grams, Salt: 800 grams
How do I prepare Lemon-caper Sauce & Hake?
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 coriander, the cucumber, the sun-dried tomatoes, the feta, the almonds, the bulgur wheat, the remaining lemon juice, a drizzle of olive oil, and seasoning. BULGUR WHEAT & SAUCE: Boil the kettle. Place the bulgur wheat in a pot with 150ml [300ml]|#7DA0D7 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. Place a pan over medium heat with 30g [60g]|#7DA0D7 of butter. When melted, add the capers and the garlic 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. 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 coriander and the crispy onion bits. Dig in, Chef!
What should be prepared from my kitchen to make Lemon-caper Sauce & Hake?
Almonds, Bulgur Wheat, Capers, Crispy Onion Bits, Cucumber, Danish-style Feta, Fish, Fresh Coriander, Garlic Flakes, Lemon Juice, Line-caught Hake Fillet/s, Line-caught Hake Fillets, Sun-Dried Tomatoes
How many calories does Lemon-caper Sauce & Hake have?
612 calories
How much fat content does Lemon-caper Sauce & Hake have?
grams
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