Your Recipe

Smoky hake, beans & greens

Ingredient Amount Calories
Lemon juice 2.95g 1kcal
Onions 38g 15kcal
Spinach, raw 260g 60kcal
Beans white,raw 400g 1332kcal
Olive oil 14g 124kcal
Paprika 1.15g 3kcal
Hake, raw 280g 199kcal
Peppers, hot chili, red, raw 5g 2kcal

Recipe Instructions:

Ingredients
mild olive oil
½ x 200g pack raw cooking chorizo (we used Unearthed Alfresco Smoked)
1 onion, finely chopped
260g bag spinach
2 x 140g skinless hake fillets
½ tsp sweet smoked paprika
1 red chilli, deseeded and shredded
400g can cannellini beans, drained
juice ½ lemon
1 tbsp extra virgin olive oil

Method
STEP 1
Boil a full kettle of water and heat the grill to high. Heat 1 tsp oil in a large frying pan. Squeeze the meat from the chorizo directly into the pan. Add the onion and fry for 5 mins, crushing the meat with a spatula until broken up, golden and surrounded by its juices. The onion will also be soft and golden.

STEP 2
Meanwhile, put the spinach in a colander, slowly pour over the boiled water to wilt it, then run under the cold tap. Squeeze out the excess water using your hands, then set aside. Line a baking tray with foil, rub with a little oil and place the fish on top. Season, sprinkle over the smoked paprika and drizzle with a little more oil.

Nutrition Facts
Portion Size 501 g | ml
Amount Per Portion 868
3631
kcal
kilojoules
% Daily Value *
Total Fat 9.7g 12%
Saturated Fat 1.5g 8%
Sodium 244mg 11%
Total Carbohydrate 130g 47%
Dietary Fiber 34g 121%
Sugar 7.9g
Protein 75g 149%
Vitamin D 0mcg 0%
Calcium 650mg 50%
Iron 26mg 142%
Potassium 4814mg 102%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 625.062 mcg 69%
Thiamin [B1] 1.058 mg 88%
Riboflavin [B2] 0.664 mg 51%
Niacin [B3] 5.092 mg 32%
Pantothenic acid [B5] 1.593 mg 32%
Vitamin B6 0.938 mg 55%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 1032.962 mcg 0%
Vitamin C 42.105 mg 47%
Vitamin D 0 mcg 0%
Vitamin E 4.258 mg 28%
Vitamin K 644.202 mcg 537%
Betaine 133.447 mg 0%
Choline 159.314 mg 29%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 129.8 g 47%
Sugars 7.9 g 16%
Dietary fiber 33.8 g 121%
Carbohydrate 127.5 g 0%
Net carbs 121.9g
Aminoacids
Nutrient Amount DV
Alanine 2.152 g 0%
Arginine 3.13 g 0%
Aspartic acid 6.003 g 0%
Cysteine 0.557 g 0%
Glutamic acid 7.637 g 0%
Glycine 2.009 g 0%
Histidine 1.388 g 0%
Isoleucine 2.261 g 0%
Leucine 4.033 g 0%
Lysine 3.446 g 0%
Methionine 0.773 g 0%
Phenylalanine 2.704 g 0%
Proline 2.143 g 0%
Serine 2.687 g 0%
Threonine 2.133 g 0%
Tryptophan 0.608 g 0%
Tyrosine 1.462 g 0%
Valine 2.664 g 0%
Minerals
Nutrient Amount DV
Calcium 649.9 mg 50%
Copper 2.56 mg 285%
Fluoride 0.21 mcg 0%
Iron 25.53 mg 142%
Magnesium 514.29 mg 122%
Manganese 4.8 mg 209%
Phosphorus 945.81 mg 76%
Potassium 4813.89 mg 102%
Selenium 50.15 mcg 91%
Sodium 244.03 mg 11%
Zinc 10.89 mg 99%
Other
Nutrient Amount DV
Water 275.597 g 0%
Ash 10.772 g 0%