skip to Main Content

Serve = 1 Protein + ½ Fat + ¼ CC + ¼ Milk
Serves 4
Good Choice Recipe

Prep: 10 min
Cook: 15 min

560g hake fillets
15ml olive oil
salt and pepper
2 small leeks, finely chopped
5ml crushed garlic
20g cake flour
5ml English mustard (can add up to 20ml
depending on your taste buds)
125ml stock (fish or vegetable)
175ml low fat plain yoghurt
25ml brandy (optional to leave out if you prefer)
salt and freshly ground black pepper

Coat the hake with oil and season. Grill for 10 minutes on each side.Transfer the fish to a heated plate and keep warm. Fry the leeks and garlic in a little oil until soft. Remove from the heat and stir in the flour, mustard, stock and yoghurt. Stir over high heat until the sauce is smooth and thick. Add the brandy and season with salt and pepper. Pour the sauce over the fish and serve with lemon wedges and serve with carbs and steamed vegetables from your daily allowance.

Back To Top