Baked hake

Baked Hake - A Savory and Healthy Delicacy

Who doesn’t love a delicious, healthy, and easy-to-prepare meal? The baked hake recipe is perfect for a quick dinner, full of flavors and requiring minimal effort. This dish is not only tasty but also nutritious, with a high content of protein and omega-3 fatty acids that are essential for heart health. Additionally, garlic adds an extra burst of flavor and antibacterial benefits. I invite you to discover how to achieve a perfect result, step by step.

Preparation time: 10 minutes
Marinating time: 5 hours (or more, if desired)
Baking time: 40-55 minutes
Total time: 5 hours and 50 minutes
Number of servings: 4

Ingredients:

- 500 g hake (or any type of fresh or frozen fish, such as cod or salmon)
- 2-3 garlic cloves, minced
- 200 ml milk (I recommend whole milk for a richer flavor)
- 1 teaspoon sweet paprika
- Salt, to taste
- Pepper, to taste
- 100 g flour (you can use whole wheat flour for a healthier option)
- 50 g margarine (or butter, for a richer taste)
- 1 teaspoon dried basil (or fresh, if available)

Instructions:

1. Thawing the fish: If you chose frozen fish, make sure to let it thaw in the refrigerator a few hours before starting the preparation. This step is essential for achieving a tender texture and optimal flavor.

2. Marinating: In a bowl, combine the milk with the minced garlic, paprika, salt, and pepper. This marinade will add delicious flavors to the fish. Add the hake to the bowl and ensure it is fully covered by the marinade. Cover the bowl with plastic wrap and let it sit in the refrigerator for about 5 hours. If you have time, you can let the fish marinate overnight – the flavors will penetrate better.

3. Preparing for cooking: Once the fish has marinated, take it out of the refrigerator and let it drain a bit. This step is important to avoid excess liquid in the cooking dish, which could cause the fish to boil instead of bake.

4. Dredging in flour: On a plate, place the flour and season it with a little salt and pepper. Dredging the fish in flour will help form a crispy crust. Coat each piece of hake in flour, covering it evenly.

5. Preparing in the baking dish: Place the fish pieces in a baking dish. Add small cubes of margarine on top and sprinkle with basil. Cover the dish with a lid or aluminum foil to retain moisture.

6. Baking: Preheat the oven to 180°C. Place the dish in the oven and let it bake for 30-40 minutes. This process will allow the fish to absorb the flavors from the marinade and become tender.

7. Finishing: About 10-15 minutes before it’s done, remove the lid or aluminum foil. This will allow the fish to turn golden and form a crispy crust on top, adding a pleasant texture to the dish.

8. Serving: Once the fish is ready, take it out of the oven and let it rest for a few minutes before serving. You can serve it alongside a fresh salad or with sides like mashed potatoes or steamed vegetables.

Chef’s tip: If you want a more flavorful version, you can add lemon juice or fresh herbs like parsley or dill to the marinade. These will enhance the fish’s flavor, giving it a fresh note.

Frequently asked questions:

- What type of fish can I use? Besides hake, you can use cod, salmon, or even tilapia. Choose a quality fish, fresh or well-frozen.
- Can I use oil instead of margarine? Absolutely! Olive oil is a healthy alternative and will add a pleasant taste to the dish.
- How can I avoid dry fish? Make sure not to overcook it. Check it 5 minutes before the estimated baking time; the fish should be tender and flake easily with a fork.

Nutrition: One serving of baked hake (approximately 125 g) contains about 200 calories, 25 g of protein, 10 g of fat (depending on the type of fat used), and a significant amount of B vitamins, omega-3s, and essential minerals.

Serving suggestions: This dish pairs perfectly with a glass of dry white wine or freshly squeezed lemonade. You can complement the meal with basmati rice or quinoa, which will add extra nutrients.

Variations: Explore different herbs and spices to customize the recipe! You can add spices like cumin, coriander, or even a splash of soy sauce for an Asian twist.

In conclusion, the baked hake recipe is an excellent choice for a quick and healthy dinner. With a little preparation time and a flavorful marinade, you will achieve a main dish that will impress family and friends. Try this recipe and enjoy a delicious fish that you can adapt to your taste!