Hake with tomatoes and olives

Hake with Tomatoes and Olives – A Tasty and Healthy Recipe

Who doesn't love fresh fish, simply prepared yet full of flavor? Today, I invite you to discover the recipe for hake with tomatoes and olives, a delicious combination that transforms a humble ingredient into a true feast. This dish is perfect for a quick and healthy dinner that will surely impress family and friends. I will provide you with all the necessary details to achieve a perfect result, so let's get started!

Preparation Time
- Preparation time: 15 minutes
- Cooking time: 45-50 minutes
- Total time: 1 hour
- Number of servings: 4

Ingredients
- 4 hake fillets (approximately 150-200 g each)
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- Juice of 1/2 lemon
- 2 tablespoons olive oil
- 2 cloves garlic (minced)
- 100 ml white wine (optional, but recommended for extra flavor)
- 50 g Kalamata olives in oil
- 1 can of chopped tomatoes (approximately 400 g)
- Salt and freshly ground pepper, to taste
- 200 ml water

Step-by-Step Preparation

1. Preparing the Fish
Start by washing the hake fillets thoroughly under running water. Make sure to remove all impurities to achieve a fresh taste. Once washed, gently pat them dry with a kitchen towel.

2. Preheating the Oven
Preheat the oven to 180 degrees Celsius. This temperature will allow the fish to cook evenly and remain tender.

3. Preparing the Dish
Choose a heat-resistant dish large enough to hold all the hake fillets. Place the fish in the prepared dish.

4. Seasoning the Fish
Sprinkle salt and freshly ground pepper over each hake fillet. Add the juice of 1/2 lemon, olive oil, and white wine. These ingredients will help marinate the fish and enhance the flavors.

5. Adding the Flavors
Sprinkle the dried herbs (oregano, basil, and thyme) over the fish. These will add a delightful fragrance, evoking memories of summer. Then add the minced garlic, Kalamata olives, and canned chopped tomatoes. These ingredients will create a rich and flavorful sauce that will envelop the fish during baking.

6. Finalizing the Dish
Carefully pour 200 ml of water into the dish to prevent the fish from drying out during cooking. Cover the dish with aluminum foil to retain moisture and allow the fish to cook perfectly.

7. Baking
Place the dish in the preheated oven and let it bake for 45-50 minutes. The fish is ready when the flesh flakes easily with a fork and the sauce has been absorbed by the ingredients.

8. Preparing the Potato Side
While the fish is baking, you can prepare a delicious potato side. Wash 4-5 potatoes with skin and boil them in salted water until tender (about 20 minutes). Once cooked, slice them and fry them in a little olive oil until golden and crispy. Season with salt, freshly ground pepper, and dried herbs.

9. Serving
Once the fish is ready, remove it from the oven and let it rest for a few minutes. Serve the hake with the tomato and olive sauce alongside the fried potato side. You can drizzle a little lemon juice for an extra touch of freshness.

Helpful Tip
To further enhance the flavor of the dish, you can add a few slices of lemon on top of the fish before placing it in the oven. Also, if you prefer bolder flavors, you can replace the white wine with a fruitier red wine!

Combinations and Variations
This recipe for hake with tomatoes and olives can be accompanied by a refreshing raw vegetable salad or a serving of basmati rice boiled with herbs. You can also experiment with different types of fish, such as sea bream or cod.

Nutritional Benefits
Hake is an excellent source of lean protein, rich in omega-3 fatty acids, which contribute to heart health. Tomatoes provide a significant amount of lycopene, a powerful antioxidant, while olives are rich in healthy fats, beneficial for good cholesterol.

Frequently Asked Questions
1. Can I use frozen fish?
Yes, you can use frozen fish, but make sure to completely thaw it before cooking.

2. What type of wine should I use?
A dry white wine is ideal, but you can choose a fruitier red wine, depending on your preferences.

3. How can I store leftovers?
You can store leftover hake in an airtight container in the refrigerator for up to 2 days. Reheat it in the oven or microwave.

4. What other sides can I try?
You can try a steamed vegetable side or a quinoa salad with fresh vegetables for a healthy option.

I hope this recipe for hake with tomatoes and olives will inspire you to delight your taste buds. Enjoy your meal!