Hake fillet on a bed of vegetables with lime sauce and fresh parsley

Name: Hake fillet on a bed of vegetables with lime sauce and fresh parsley - Cleopatra L.
Ingredients: 1 kg hake fillet; 2 limes; 1 lemon; 1 bunch of fresh parsley; half a broccoli; 1 carrot; 1 onion; 5; 6 mushrooms; salt; pepper; oregano; olive oil

Over - Hake fillet on a bed of vegetables with lime sauce and fresh parsley by Cleopatra L. - Recipia

When I need to cook for the whole family, this oven-baked hake recipe with vegetables is one I often return to. The ingredients are simple, readily available, and the result is light and fresh, without complications. Most of the time, I don’t even have to spend much time on preparations; it’s more about arranging everything in the dish than actual cooking. Quick Info Total time: about 1 hour Preparation time: 10-15 minutes (cleaning, cutting, arranging) Baking time: 50 minutes (30 covered, 20 uncovered) Servings: 4 Difficulty: medium, especially when cleaning and portioning fish Recipe suitable for dinner or lunch on the weekend Ingredients 1 kg hake fillet (cleaned and washed) 2 limes (for sauce and possibly for serving) 1 lemon (for stuffing the fish and among the vegetables) 1 bunch of fresh parsley half a broccoli 1 carrot 1 onion 5-6 mushrooms salt pepper dry oregano olive oil a small glass of white wine Preparation Method 1. Wash and clean the hake fillet well. It’s easier if you have fish that is already gutted, but it’s worth rinsing it under running water again to check for any scales or remnants of organs. 2. Clean the carrot, onion, and mushrooms. Cut the carrot into rounds, the onion into julienne, and the mushrooms into thin slices. Break the broccoli into smaller florets. 3. In a heat-resistant dish, spread a thin layer of olive oil on the bottom. Place the cut carrot, onion, and mushrooms at the base to form an even bed. Sprinkle salt, pepper, and a little oregano over the vegetables. 4. Arrange the hake fillets on top of the vegetables. Sprinkle salt and pepper again, but don't overdo it, especially if your fish is naturally saltier. 5. Stuff a few slices of lemon into the belly of each fillet. Among the pieces of fish, add some lemon slices, broccoli florets, and any remaining onion and mushrooms if you have them. 6. Pour the white wine all over the dish. It doesn’t need to completely cover the ingredients, just help with steaming and add flavor. 7. Cover the dish with foil (it can be aluminum foil or a fitting lid). Bake in the oven at 180°C for 30 minutes. 8. After 30 minutes, remove the foil and leave it in the oven for about another 20 minutes on medium heat, enough for the liquid to evaporate and for the fish and vegetables to brown slightly. 9. For serving, quickly prepare a sauce from the juice of the two limes, finely chopped parsley, olive oil, salt, and pepper. Mix and drizzle over the fish and vegetables at the table. Why I make this recipe often It helps me a lot when I want something filling but not heavy or greasy. Plus, it’s a recipe where you can easily adapt the vegetables, and the fish remains tender. It’s perfect whenever I have a larger piece of hake in the freezer and a few vegetables on hand. Tips and Variations Tips It’s important that the fish is cleaned and well-drained; otherwise, it will release too much liquid. If you want more browned vegetables, you can leave them under the grill for 5 minutes after removing the foil. Oregano gives a subtle aroma, but don’t use too much, as it can overpower the taste of the fish. Substitutions You can also use other white fish – cod, pike-perch, or even dorado – if you don’t have hake. For lime, you can substitute with lemon for the sauce, but the flavor will be a bit milder. Variations Sometimes, I add thin slices of bell pepper or a parsnip among the vegetables. If you don’t have white wine, you can add just a little water with a few drops of vinegar, but the taste won’t be as rounded. Serving Ideas The simplest way is to take everything directly from the dish, alongside the green lime and parsley sauce. It also goes well with a slice of fresh bread, but it doesn’t need any additional side dish. Frequently Asked Questions Can I use hake fillets instead of the whole fish? Yes, but fillets can become drier in the oven, so check them earlier and reduce the time by 10-15 minutes. Can I skip the white wine? You can, but the added liquid helps the fish cook evenly. Substitute with water and a few drops of lemon or lime. Can I add potatoes? Yes, but cut them very thin or pre-cook them a bit so they’re ready at the same time as the fish. What type of dish is best? Any heat-resistant dish will work, but a glass or ceramic one helps prevent the vegetables from sticking and keeps them juicy. Can it be cooked without foil? The foil helps keep the fish from drying out and cooks it in steam. Without foil, the fish will be drier and the vegetables may burn. Nutritional Values Approximately, for one serving of this recipe (1/4 of the dish): about 250 kcal, with 30g protein, 7g fat (from fish and olive oil), 12g carbohydrates (from vegetables). It’s quite a low-calorie meal, with a lot of protein and few carbohydrates, suitable for anyone wanting something lighter. The values are approximate and can vary based on the fish used or how much oil you add. Storage and Reheating Oven-baked fish is best fresh. However, if you have leftovers, you can keep it in the fridge in a well-sealed container for a maximum of 24 hours. When reheating, it’s best in the oven on low heat, covered, to prevent drying out. After a day, the texture is no longer as tender, so I don’t recommend keeping it for the long term.

Hake fillet on a bed of vegetables with lime sauce and fresh parsley

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