Steamed hake, with potato and cour-gette ‘healty eating plate’ cooked in the microwave
Ingredients (serves 1)
- 70 g potato
- 80 g courgette
- 40 g onion
- 80 g carrot
- 1 hake fillet (125 g)
- 2 tbs water, vegetable or fish stock
- 2 tbs extra virgin olive oil
- Salt (restrict in case of hypertension and/or fluid
- retention)
Method
- 1. Wash the vegetables. Peel the cour-gette and remove the seeds.
- 2. Peel and cut the potato and the rest of vegetables into thin slices.
- 3. Place the potato slices on the bottom of a plate or container suitable for microwave cooking.
- 4. Place the vegetables on top.
- 5. Add the water or stock and olive oil. Cover the container and cook in the microwave for six to eight minutes at maximum power.
- 6. Check the potato is fully cooked by piercing it with a knife. Add salt to taste.
- 7. Add the fish. Cover and cook for one more minute. Remove from the microwave and let it rest covered for another minute.
- 8. Garnish with a drizzle of olive oil on top and serve.
