Hake it was once a symbol of everyday cooking, easily available, inexpensive and universal. We bought it for home and ate it in canteens and milk bars. Over time, however, it disappeared from our menus, replaced by “more fashionable” fish species. Today, when we are looking for simple, light and nutritious products, it is worth considering. Why?
If until now we associated fish with an intense aroma and constant checking to see if there is a bone in the next bite, hake can effectively change these beliefs. His the light meat is mild, subtle in flavor and does not dominate the entire dish. This makes it easy to season them depending on your preferences, gently or more expressively. It is also an easy fish to eat. It has a compact structure and few problematic bones, so it is also perfect for children’s dinner.
It’s wholesome protein sourcewhich helps build muscle mass and gives a feeling of satiety for a long time. Plus it contains vitamins D and B12, so important for immunity, nervous system and well-being, as well as iodine, selenium and phosphorus. When eaten regularly, it supports the heart, circulation and brain functionand at the same time it does not burden the body. There has been a lot of concern about marine fish pollution. In the case of hake, we can breathe a sigh of relief – this fish does not tend to accumulate mercury. Of course, it is still worth reading labels and choosing products from certified catches or proven sources, but in terms of safety, hake is considered one of the more reasonable options. This is especially important if we plan to eat fish regularly, and not only on special occasions.
Hake belongs to lean fish. There are less than 80 kcal in 100 grams, and the amount of fat is really small. This makes it perfect for reducing diets, but also for people who simply want to eat lighter and feel better after a meal.
Importantly, low calorie content does not result in a feeling of dissatisfaction. Protein effectively satisfies hunger, stabilizes appetite and helps maintain energy during the day. Combined with vegetables, hake creates a meal that is filling, nutritious and figure-friendly at the same time.
Hake baked with vegetables
Ingredients:
- 3 hake fillets,
- 1 carrot,
- 1/2 zucchini,
- 1/2 broccoli,
- 1/2 white onion,
- 1/2 red onion,
- 1/2 red pepper,
- 2 tablespoons of mayonnaise,
- 2 tablespoons of mustard,
- 6 tablespoons of olive oil,
- 6 slices of butter,
- 1 teaspoon of Provençal herbs,
- salt and pepper
- fish seasoning.
Preparation:
- Wash the fillets, dry them, cut them into smaller portions and season them with fish seasoning. Set aside in the fridge for an hour. Meanwhile, prepare the vegetables: divide the broccoli into florets and briefly cook them, grate the carrots and zucchini, cut the onions into slices and the peppers into cubes. Mix mayonnaise with mustard.
- Sprinkle the bottom of an ovenproof dish with olive oil and arrange in layers: carrots, onions, peppers, zucchini and broccoli. Season the vegetables with salt, pepper and Provençal herbs. Place the hake on top and spread it with mustard and mayonnaise sauce.
- Bake in an oven preheated to 190°C for 25 minutes covered. Then remove the foil, place slices of butter on the fish, sprinkle the vegetables with the remaining olive oil and bake for another 15 minutes until the whole thing is lightly browned.
- Serve with potatoes and light spring salad.
Sources: Terazgotuje.pl
