Looking for a meal that's both healthy and incredibly tasty? You've found it! This Hake with Vegetables recipe is a celebration of simple, fresh ingredients. Hake is a wonderfully mild and flaky white fish, making it a perfect canvas for the vibrant flavors of stewed vegetables. In this dish, we first steam the fish to lock in its moisture and nutrients, then gently simmer it with a savory-sweet mix of carrots, celery, onions, and tomatoes. It's a light, nourishing, and satisfying meal that proves that diet-friendly food can be absolutely delicious.
Hake with Vegetables — A Fish for a Low-Calorie, Yet Delicious Menu
Ingredients for Low-Calorie and Delicious Hake with Vegetables
- 750 g hake
- 120 g onion
- 150 g celery
- 150 g carrots
- 200 g tomatoes
- 25 ml olive oil
- 1/2 lemon
- sugar, salt, paprika, black pepper
- fresh herbs for serving
How to Cook Hake with Vegetables for a Diet-Friendly Menu
For this diet-friendly recipe, you can boil the hake, but it’s much better to steam it. Scrape the scales off the fish, cut open the belly, and remove the innards. Place the fish on the rack of a steamer that has been greased with vegetable oil.
Washing and cleaning the fish
Pour boiling water into the pot, cover it tightly with a lid, and cook for 7-8 minutes.
Steam the hake in a steamer for 7-8 minutes
Peel the onion and chop it finely. Heat the olive oil in a skillet, add the chopped onion, sprinkle with a pinch of salt, and sauté for 5 minutes.
Chop the celery stalks finely, about the same size as the onion. Instead of stalks, you can use celeriac in this recipe. The root should be peeled of its tough skin and grated on a coarse vegetable grater.
Move the sautéed onion to one side of the skillet, add the finely chopped celery, and cook for 5 minutes.
Scrape and wash the carrots, then cut them into fine strips or grate them on a coarse vegetable grater. Add the carrots to the skillet with the onion and celery, season with salt, add 3 teaspoons of sugar and ground paprika, and squeeze the juice from half a lemon. Simmer the vegetables over moderate heat for 7-8 minutes.
Finely chop the onion, sauté until soft
Chop the celery stalks finely, about the same size as the onion, and fry together with the onion
Add carrots to the vegetables, stew on low heat
Remove the skin and bones from the fish, and flake it into pieces. Pour a little vegetable oil into a Dutch oven or a heavy-bottomed pot, place the fish inside, and season with salt and freshly ground black pepper.
Peel the skin and remove bones from the fish, break it into pieces, and place in a Dutch oven
Layer the stewed vegetables on top of the hake. The vegetable layer will be quite thick, so press it down on the fish to create an even surface.
Layer the stewed vegetables on top of the hake
Place the tomatoes in boiling water for half a minute, then immediately cool them. Make a small incision on the bottom and peel off the skin. Dice the tomato pulp and add it to the pot on top of the vegetables.
Dice the tomato pulp and add it to the Dutch oven on top of the vegetables
Cover the pot with the hake and vegetables and simmer on low heat for 15-20 minutes. The moisture released from the fresh tomatoes will act as a broth, so there’s no need to add water.
Cover the Dutch oven with a lid and stew on low heat for 15-20 minutes
Serve this low-calorie but very delicious hake with vegetables warm. Garnish with fresh herbs, such as green onions, before serving.
The diet-friendly hake with vegetables is ready!
And there you have it – a beautiful and wholesome dish of Hake with Vegetables, ready to be enjoyed! This meal is fantastic on its own, but it also pairs wonderfully with a side of quinoa or brown rice for a more substantial dinner. Feel free to experiment with herbs; a sprinkle of fresh dill or parsley at the end can add another layer of freshness. We hope this recipe becomes a new favorite in your healthy eating rotation. Enjoy the delightful flavors and the feeling of nourishing your body with good food!
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