Dinner

Hake in Green Sauce with Peas

Name: Hake in Green Sauce with Peas
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 180 g Hake fillet; 80 g Frozen peas; 50 ml Dry white wine; 100 ml Fish stock; 6 g Olive oil; 2 cloves, about 6 g Garlic; 4 g Cornflour; A very large handful, chopped finely Fresh parsley

Hake cooked in a pan of garlic, white wine and a great deal of parsley, with peas dropped in for the last minutes. 38 g of protein for 337 kcal.

Calories: 337kcal
Protein: 38g
Fat: 10g
Carbs: 15g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Fish
Celery
Sulphites

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Hake fillet180 g
Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.
Frozen peas80 g
Dry white wine50 ml
Some of the alcohol cooks off. The calories here are counted in full.
Fish stock100 ml
Made up from a cube or a pot.
Olive oil6 g
Garlic2 cloves, about 6 g
Cornflour4 g
Fresh parsleyA very large handful, chopped finely

Method

Warm the oil in a wide pan over a low heat with the sliced garlic for two minutes. It must not brown.
Stir in the cornflour, then the wine, and let it bubble for a minute. Add the stock and half the parsley.
Lay the hake in the pan, cover, and cook over a low heat for five minutes.
Add the peas and the rest of the parsley, cover again and cook for three more minutes, swirling the pan rather than stirring, until the sauce thickens slightly and the fish flakes.

Worth knowing

Merluza en salsa verde is a Basque dish made with clams. Peas take their place here, so there is no shellfish in it, and at 337 kcal it is a light plate. Boiled potatoes are the usual side.
Swirling the pan is the technique. The gelatine from the fish and the cornflour emulsify with the oil and that is the sauce.

Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.