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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)

82.3g

Energy (kJ)

4804kJ

Energy (kcal)

1147kcal

Carbohydrate incl. fibre (g)

175.8g

Carbohydrate excl. fibre (g)

142.3g

Sugar (g)

3.9g

Fibre (g)

33.5g

Fat (g)

11.5g

Saturated fat (g)

2.3g

Unsaturated fat (g)

4.2g

Monounsaturated fat (g)

2.4g

Polyunsaturated fat (g)

1.7g

Trans fat (g)

0.0g

Cholesterol (mg)

159mg

Sodium (mg)

310mg

Salt (g)

0.77g

Vitamin A (IU)

740IU

Vitamin C (mg)

13.6mg

Calcium (mg)

129mg

Iron (mg)

15.94mg

Potassium (mg)

1396mg

Total

329.0g

19216kJ

4589kcal

703.3g

569.3g

15.7g

134.0g

46.0g

9.1g

16.7g

9.7g

6.9g

0.0g

635mg

1239mg

3.09g

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