Practical information
- Dish Flat
- 493 kcal
- No
- For 4 people
- No
- Not specified
- Not specified
ingredients
500 g of hake fillets
8 potatoes (tender flesh)
2 red onions
2 zucchini
Flower of salt
8 potatoes (tender flesh)
2 red onions
2 zucchini
Flower of salt
For the sauce
2 tbsp. to s. capers (previously soaked in water for desalting)
1/2 lemon
16 black olives
6 half-dried tomatoes
1 bunch of basil or a few sprigs of flat parsley
8 tbsp. to s. olive oil
Flower of salt.
2 tbsp. to s. capers (previously soaked in water for desalting)
1/2 lemon
16 black olives
6 half-dried tomatoes
1 bunch of basil or a few sprigs of flat parsley
8 tbsp. to s. olive oil
Flower of salt.
Steps
Step 1
Peel potatoes and onions. Wash unpeeled zucchini. Detail potatoes, zucchini and onions in strips (2-3 mm). Put in the basket of a steamer half of potatoes, onions and then the remaining potatoes. Finish with the zucchini. Cook for 30-40 minutes .
2nd step
Step 3
Cook the fish 7-8 min with steam. Serve with vegetables and sprinkle with sauce. Serve the rest in a gravy boat.
tips
Nutritional advantage: This simple recipe is boosted by aromatics and condiments with a high ORAC : yellow lemon, aromatic herbs and red onions increase the intake of antioxidants.
To find out more: In this attractive book, the authors reveal the links between the color of foods and their antioxidant potential . They collected them by color and gave their ORAC index per serving (eg 1 pinch of parsley) and not 100 g. As a bonus, they have concocted 60 easy recipes (including this one), which introduce us to a healthier way of cooking to preserve the antioxidant content of the ingredients. Couleur santé , by Françoise De Keuleneer , Joel Pincemail and Jean-Pierre Gabriel, ed. Françoise Blouard, 208 p., 39,50 €.
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