Hake is one of the most versatile fish, perfect for countless recipes. With its white meat, low calorie content, and high protein levels, it’s ideal for a weight-loss diet. This classic recipe, Hake with Green Sauce, is simple and flavorful, making it a great way to increase fish consumption in...
Ingredients
Hake slices (or rolled fillets)1kg
Olive oil
Chopped parsley4tbsp
Garlic, chopped2clove
Flour1/2cup
Water2tbsp
Fish stock1/2cup
Salt, to taste
Nutrition (per serving)
Calories
262.5kcal (13.13%)
Protein
40.0g (80%)
Carbs
12.5g (4.55%)
Sugars
0.5g (1%)
Healthy Fat
1.6g
Unhealthy Fat
0.5g
% Daily Value based on a 2000 calorie diet
How to make Hake with Green Sauce
- Step 1
In a saucepan, heat a little olive oil and add the chopped garlic. Once the garlic begins to turn golden, add the chopped parsley. Stir and let cook for one minute over very low heat.
- Step 2
Add one tablespoon of flour dissolved in two tablespoons of water to the garlic and parsley mixture. Stir until fully combined, and cook for one more minute until the mixture thickens slightly. Then, add the fish stock and bring to a boil.
- Step 3
Add the fish to the sauce, season with salt to taste, and cook for 10 minutes. Stir gently to prevent sticking, and keep the heat low throughout.
- Step 4
Remove from heat and serve.
Nutrition (per serving)
Nutrition (per serving)
Calories
262.5kcal (13.13%)
Protein
40.0g (80%)
Carbs
12.5g (4.55%)
Sugars
0.5g (1%)
Healthy Fat
1.6g
Unhealthy Fat
0.5g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
If using frozen hake, thaw it properly by placing it in the lower part of the refrigerator 24 hours before use.
For hake fillets, roll them and secure with a toothpick to prevent deformation during cooking.
Serve with boiled potatoes or white rice for a complete meal.
FAQS
Can I use frozen hake for this recipe?
Yes, you can use frozen hake. Just make sure to thaw it properly by placing it in the lower part of the refrigerator 24 hours before use.
What can I serve with Hake with Green Sauce?
This dish pairs well with boiled potatoes or white rice for a complete and balanced meal.
How do I prevent hake fillets from deforming during cooking?
If using hake fillets, roll them and secure with a toothpick to maintain their shape during cooking.
Can I use fresh hake instead of frozen?
Yes, fresh hake works perfectly for this recipe and may enhance the flavor.
What is the purpose of dissolving flour in water?
Dissolving the flour in water helps to thicken the sauce evenly without forming lumps.
Loading reviews...
Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia