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Garlic and Herb Hake Fillets with Lentils and Rice

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

 

Amount per serving

Protein (g)

42.7g

Energy (kJ)

3953kJ

Energy (kcal)

945kcal

Carbohydrate incl. fibre (g)

175.8g

Carbohydrate excl. fibre (g)

142.3g

Sugar (g)

3.9g

Fibre (g)

33.5g

Fat (g)

6.7g

Saturated fat (g)

1.6g

Unsaturated fat (g)

4.2g

Monounsaturated fat (g)

2.4g

Polyunsaturated fat (g)

1.7g

Trans fat (g)

0.0g

Cholesterol (mg)

108mg

Sodium (mg)

90mg

Salt (g)

0.22g

Vitamin A (IU)

740IU

Vitamin C (mg)

13.6mg

Calcium (mg)

129mg

Iron (mg)

15.94mg

Potassium (mg)

1396mg

Total

170.6g

15811kJ

3779kcal

703.3g

569.3g

15.7g

134.0g

26.6g

6.4g

16.7g

9.7g

6.9g

0.0g

433mg

359mg

0.89g

2959IU

54.5mg

517mg

63.77mg

5585mg

  • 4 large hake fillets (free from skin and bones)
  • 150 ml cake flour
  • 1 sachet Knorr Creamy garlic and Herb Potato Bake
  • 2 eggs, lightly beaten
  • 250 g button mushrooms, sliced
  • 1 clove garlic, crushed
  • 50 g chives, finely chopped
  • 2 cups rice, boiled and drained
  • 1 tin lentils, drained
  • 15 ml basil pesto