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Pan-Fried Hake and Walnut Parsley Pesto

Pan-Fried Hake and Walnut Parsley Pesto

with Roast Potatoes and Tomato Rocket Salad

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This delicious Pan-Fried Hake and Walnut Parsley Pesto has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.

Tags:WW ApprovedUnder 650 calories
Allergens:NutsMilkEggSulphitesFish

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the conflict in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time40 minutes
Difficulty levelMedium
Ingredients
serving amount
2
3
4
Ingredientsarrow down iconarrow down icon
serving amount
2
3
4

450 grams

Potatoes

20 grams

Walnuts

(ContainsNuts)

1 bunch(es)

Flat Leaf Parsley

25 grams

Grated Hard Italian Style Cheese

(ContainsMilk, Egg)

1 sachet

Red Wine Vinegar

(ContainsSulphites)

125 grams

Baby Plum Tomatoes

2 unit(s)

Hake Fillet

(ContainsFish)

40 grams

Rocket

Not included in your delivery

3 tbsp

Olive Oil for the Pesto

1 tbsp

Olive Oil for the Dressing

2 tbsp

Plain Flour

Nutritional information
Nutritional informationarrow down iconarrow down icon
per serving
per 100g
Energy (kJ)2286 kJ
Energy (kcal)546 kcal
Fat27.0 g
of which saturates6.0 g
Carbohydrate50 g
of which sugars4.0 g
Protein29 g
Salt0.5 g
Always refer to the product label for the most accurate ingredient and allergen information.
Utensils
Utensilsarrow down iconarrow down icon
Baking Tray
Bowl
Kitchen Paper
Frying Pan
Instructionsarrow up iconarrow up icon
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1

Preheat your oven to 200°C. Chop the potatoes into 2cm chunks (no need to peel). Pop the chunks onto a large baking tray. Drizzle with oil, season with salt and pepper then toss to coat. Spread out in a single layer. TIP: Use two baking trays if necessary. When the oven is hot, roast on the top shelf until golden, 25-35 mins. Turn halfway through.

2

Meanwhile, finely chop the walnuts and pop into a small bowl. Finely chop the parsley (stalks and all) and add to the walnuts. Mix in the grated hard Italian style cheese and olive oil for the pesto (see ingredients for amount), then season with salt and pepper. Stir well to combine. TIP: Add a little more olive oil if you want it to be more of a drizzly consistency.

3

Put the red wine vinegar in a medium bowl with the olive oil for the dressing (see ingredients for amount). Season with salt and pepper and mix together. Halve the tomatoes and add them to the bowl with the dressing. Mix together, then set aside. - you'll add the rocket later.

4

Put the flour (see ingredients for amount) on a plate and season with salt and pepper. Pat the hake dry with some kitchen paper, then pop it on the plate with the flour and turn to coat all over. IMPORTANT: Wash your hands and equipment after handling raw fish.

5

When the potatoes have 5 mins of roasting time left, heat a drizzle of oil in a large frying pan on high heat. Once the oil is hot, lay the fish into the pan and fry until golden, 2-3 mins. Turn and cook for 2-3 mins on the other side. Once cooked, remove the pan from the heat. IMPORTANT: The fish is cooked when opaque in the middle.

6

When everything is ready, add the rocket to the tomatoes and toss together. Serve the fish with the roast potatoes and salad alongside. Spoon the pesto on top of the fish. Enjoy!