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Lemon Butter Hake with a Chunky Mango Salsa

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

 

Amount per serving

Protein (g)

23.4g

Energy (kJ)

800kJ

Energy (kcal)

191kcal

Carbohydrate incl. fibre (g)

8.3g

Carbohydrate excl. fibre (g)

6.9g

Sugar (g)

6.5g

Fibre (g)

1.4g

Fat (g)

7.6g

Saturated fat (g)

2.0g

Unsaturated fat (g)

2.9g

Monounsaturated fat (g)

1.1g

Polyunsaturated fat (g)

1.8g

Trans fat (g)

0.1g

Cholesterol (mg)

34mg

Sodium (mg)

131mg

Salt (g)

0.33g

Vitamin A (IU)

1683IU

Vitamin C (mg)

51.3mg

Calcium (mg)

19mg

Iron (mg)

0.51mg

Potassium (mg)

186mg

Total

93.6g

3201kJ

763kcal

33.2g

27.6g

26.0g

5.6g

30.3g

7.8g

11.5g

4.4g

7.1g

0.3g

136mg

524mg

1.31g

6730IU

205.4mg

74mg

2.04mg

744mg

  • ½ tomato, diced
  • 1 red pepper, diced
  • 1 mango, diced
  • 1 sachet Knorr Classic White Sauce
  • 15 ml lemon juice
  • 10 ml butter
  • 3 ml garlic, crushed
  • 30 ml fresh dill
  • 10 ml oil
  • 500 g hake fillets, skinned