Hake is a sea fish from the hake family, which is famous primarily for its delicate and lean meat. It can be purchased in most Polish stores, both in the form of carcasses and fillets. Moreover, it is quite a popular ingredient in surimi and fish fingers. Are you looking for a healthy fish idea for Friday? Know that hake will work perfectly here. What version is worth serving it in and what are the advantages of hake? You will find answers to these and other questions in this article.
There is a lot of talk about the health-promoting effects of fatty sea fish, such as salmon and salmon, but too little attention is paid to lean ones. Is hake healthy? Yes, and it’s all because of the nutrients it contains. You can find there, among others: B vitamins, phosphorus, selenium and potassium. There is also plenty of it omega-3 fatty acidsalthough it contains much less of them than fatty fish. However, it can be considered a treasure trove complete proteinand therefore – amino acids. 100 g of its meat contains approximately 18 g of protein. What are the health benefits of including hake in your diet? Your circulatory system will certainly benefit greatly from it. Reports from the world of science show that the compounds contained in this fish lower the level of triglycerides and contribute to the increase in HDL cholesterol, which is commonly called “good” cholesterol.
For many people, a huge benefit is that it contains little fatand it is also characterized by low caloric value, so it can be a valuable element slimming diet. What’s more, it is prepared in the oven or steamed lightso it is good for gastrointestinal problems. Some people also appreciate its delicate meat and mild taste, and therefore its great versatility. Also worth noting is the fact that hake accumulates few pollutantsso it can be consumed by children and pregnant women.
The undoubted advantage of hake is its versatility. You can serve it in many different ways, including baked, fried, grilled and boiled. Additionally, it goes perfectly with various accessories. Below you will find hake recipesthanks to which you will get to know its new, even tastier face and introduce a breath of freshness to your menu.
Hake baked in dill sauce
Are you looking for a healthy fish idea for Friday? So bet on hake baked in dill sauce. In addition to fish, you need to prepare this dish milk, flour, eggs, dill, butter, sweet pepper and salt and pepper. Divide the fish into pieces, sprinkle it with salt and pepper, and set aside for several minutes. In the meantime, beat the eggs with flour and a little salt, then add milk, dill and pepper and mix. Place the hake pieces in a buttered ovenproof dish and pour the sauce over them. Bake everything at 180 degrees for 30-45 minutes.
Hake in corn breadcrumbs
Would you like something unique? Then prepare hake in corn breadcrumbs. First, of course, you need to stock up on all the necessary products, namely hake fillets, corn flour, oil and spring onion. A great addition will be the ginger sauce you make with your zbchicken stock, soy sauce, sugar, fish sauce, fresh ginger and lime juice and zest. Mix all the ginger sauce ingredients and bring to a boil. Cut the fish into pieces, sprinkle it with salt and dredge it in flour. Fry the chopped spring onions in a pan, add the ginger sauce and bring to a boil. In another pan, fry the fish. You can serve the finished dish with rice and salad.
Hake in tomatoes
Among hake recipes this cannot be missing as well with tomatoes in the main role. This dish includes: hake fillet, garlic, onion, oil, flour, basil, thyme, rosemary and salt and pepper. Sprinkle the fillets with salt, then coat them in flour and fry in oil. Heat the oil in a pot with finely chopped onion, tomatoes and pressed garlic. Place pieces of fish in the sauce and simmer covered for a few minutes.
Hake in almonds
Hake it is a very universal fish, so you can combine it with e.g nuts, including almond flakes. To make a tasty dish from this duo, include them in your recipe as well egg, breadcrumbs, flour, oil and salt and pepper. Cut the hake fillets into pieces, roll them in flour and then dip them in eggs beaten with salt and pepper. In the next step, roll them in breadcrumbs combined with almond flakes. Fry the hake pieces in well-heated oil until they become golden in color.
Pasta with hake in spinach sauce
It also works perfectly as an addition to pasta, e.g. with spinach sauce. To prepare this dish, you need to get: fish fillets, shallot, oil, butter, garlic, baby spinach, heavy cream, any pasta and salt and pepper. Start the recipe by cooking the pasta – preferably al dente. Cut the fish into pieces and fry them in butter. Add chopped garlic and shallot and continue heat treatment for another three minutes. Add spinach to the pan, then reduce the heat and pour in the cream. Season the dish with salt and pepper as desired. When the sauce begins to boil, wait another five minutes, then add the cooked pasta and mix.
Stewed hake with buckwheat and vegetables
An interesting recipe for hake there is also this one with buckwheat in the main role. The other ingredients you should include in it are carrots, leeks, parsley, potatoes, celery, herbes de Provence, and rapeseed oil. Chop the leek and fry it in butter. After a while, add pieces of celery, parsley and carrot. Pour water over everything, add the stock cube, herbs, salt and pepper, then simmer covered for about 20 minutes. In the meantime, cook the buckwheat and fry the diced potatoes in a pan. Add the fish and fry it for five minutes. Transfer the contents of both pans to a plate.
Source: vitapedia.pl, fit.poradnikzdrowie.pl, Terazgotuje.pl
