Hake is one of those versatile fish in the kitchen since, besides frying it, you can also prepare it pickled, with various sauces, or gratinated with Roquefort cheese. Today's recipe uses hake fillets or loins as the base and pairs them with a flavorful and simple green sauce made with wine, fish stock, and chopped parsley to give it its characteristic color. This is a very easy recipe to make and a dish that can...
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Ingredients
fillet hake4
garlic2clove
fish stock500mL
flour1tbsp
chopped parsley1tbsp
white wine125mL
olive oil4tbsp
salt1pinch
black pepper1pinch
Nutrition (per serving)
Calories
73.1kcal (3.66%)
Protein
0.7g (1.4%)
Carbs
1.9g (0.7%)
Sugars
0.1g (0.26%)
Healthy Fat
5.8g
Unhealthy Fat
1.0g
% Daily Value based on a 2000 calorie diet
How to make Hake in Green Sauce
- Step 1
In a saucepan, heat the olive oil over medium heat. Once hot, add the chopped garlic cloves.
- Step 2
When the garlic begins to turn golden, sprinkle in the flour, stir briefly, and then add the white wine and fish stock.
- Step 3
Cook over low heat until the alcohol from the wine evaporates and the mixture begins to reduce slightly.
- Step 4
Add the chopped parsley and the hake fillets, which have been seasoned with salt and black pepper beforehand.
- Step 5
Cook for about 15 minutes over low heat until the hake is tender and cooked through.
Nutrition (per serving)
Nutrition (per serving)
Calories
73.1kcal (3.66%)
Protein
0.7g (1.4%)
Carbs
1.9g (0.7%)
Sugars
0.1g (0.26%)
Healthy Fat
5.8g
Unhealthy Fat
1.0g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
For a thicker sauce, you can add a bit more flour when preparing the base.
Serve with a side of mashed potatoes, steamed vegetables, or plain white rice for a complete meal.
Use fresh parsley for the best flavor and vibrant color in the sauce.
FAQS
Can I use frozen hake fillets?
Yes, you can use frozen hake fillets, but make sure to thaw them completely and pat them dry before cooking.
What can I substitute for fish stock?
If you don't have fish stock, you can use vegetable stock or even water with a bit of fish sauce for added flavor.
Can I use a different type of fish?
Yes, you can substitute hake with other white fish like cod, haddock, or pollock.
How do I know when the hake is cooked?
The hake is cooked when it flakes easily with a fork and turns opaque in color.
Can I make this dish ahead of time?
It's best served fresh, but you can prepare the sauce ahead of time and reheat it before adding the fish.
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