Hake in Green Sauce

Gluten Free
Dairy Free
Health score
38%
Hake in Green Sauce
240 min.
6
155kcal

Suggestions


Indulge in the delightful flavors of the Mediterranean with our Hake in Green Sauce, a dish that perfectly balances simplicity and sophistication. This gluten-free and dairy-free recipe is not only a feast for the senses but also a healthy choice, making it ideal for lunch or dinner. With just 240 minutes of preparation and cooking time, you can create a meal that serves six, ensuring there's plenty to share with family and friends.

The star of this dish is the hake, a mild and flaky fish that absorbs the vibrant flavors of the green sauce beautifully. The combination of fresh peas, garlic, and parsley creates a refreshing and aromatic sauce that elevates the fish to new heights. As you gently swirl the pot, the oil and stock emulsify, enveloping the hake in a luscious coating that is both light and satisfying.

Whether you're hosting a dinner party or simply looking to enjoy a wholesome meal at home, Hake in Green Sauce is sure to impress. The recipe is designed to be approachable, allowing even novice cooks to create a restaurant-quality dish. So gather your ingredients, roll up your sleeves, and get ready to savor the taste of the sea with this exquisite recipe that celebrates the beauty of fresh, wholesome ingredients.

Ingredients

  • 0.5 cup olive oil extra virgin extra-virgin
  • 0.8 teaspoon salt 
  • 30 oz hake steaks ) fillets with skin, plus 5 oz bones or thin belly flap and tail ()
  • 0.5 teaspoon pepper black
  • 0.8 cup peas fresh frozen thawed cooked
  • large garlic clove thinly sliced
  • small onion chopped
  • 0.3 cup parsley fresh minced
  • cup water 
  • inches frangelico 

Equipment

  • bowl
  • sauce pan
  • pot
  • sieve
  • cheesecloth

Directions

  1. Put fish bones or flap and tail in a 2-quart saucepan (set aside steaks or fillets) and add water, onion, parsley sprigs, and one third of garlic, then gently simmer, covered, 20 minutes.
  2. Pour through a fine-mesh or cheesecloth-lined sieve into a small bowl, pressing hard on solids and then discarding them (you will have about 1 cup stock).
  3. Pat fish dry and sprinkle with salt and pepper.
  4. Heat oil and remaining garlic in cazuela over low heat until garlic begins to sizzle.
  5. Add half of minced parsley and all of fish, skin sides up if fillets, then start gently swirling pot, holding onto both handles (it helps to plant your feet apart from each other) so fish moves slowly around edge of bottom of pot and oil laps over it. Cook fish, swirling pot, until bottom 1/2 inch of fish turns white, about 5 minutes. Carefully turn fish over and continue cooking, swirling pot and adding 1 or 2 tablespoons of stock every minute or two, until sauce is emulsified and fish is almost cooked through, about 10 minutes. (You will use about 1/2 cup stock.)
  6. Add peas and remaining minced parsley and cook, swirling pot, until peas are warm and fish is just cooked through, 3 to 5 minutes.
  7. Stock can be made 1 day ahead and cooled completely, uncovered, then chilled, covered. Reheat to warm before using.
  8. *Available at spanishtable.com.

Nutrition Facts

Calories155kcal
Protein66.45%
Fat21.88%
Carbs11.67%

Properties

Glycemic Index
27.56
Glycemic Load
1.12
Inflammation Score
-4
Nutrition Score
9.4321739233058%

Flavonoids

Apigenin
5.4mg
Luteolin
0.05mg
Isorhamnetin
0.58mg
Kaempferol
0.12mg
Myricetin
0.4mg
Quercetin
2.4mg

Nutrients percent of daily need

Calories:154.66kcal
7.73%
Fat:3.72g
5.72%
Saturated Fat:0.52g
3.26%
Carbohydrates:4.46g
1.49%
Net Carbohydrates:3.07g
1.12%
Sugar:1.56g
1.73%
Cholesterol:0mg
0%
Sodium:400.68mg
17.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.39g
50.79%
Selenium:36.47µg
52.1%
Vitamin K:48.01µg
45.72%
Phosphorus:228.25mg
22.82%
Potassium:600.81mg
17.17%
Vitamin C:11.91mg
14.43%
Iron:1.93mg
10.71%
Calcium:73.63mg
7.36%
Manganese:0.14mg
7.02%
Vitamin A:350.54IU
7.01%
Fiber:1.39g
5.55%
Folate:17.87µg
4.47%
Vitamin B1:0.06mg
3.93%
Vitamin E:0.57mg
3.77%
Vitamin B6:0.07mg
3.3%
Copper:0.05mg
2.67%
Magnesium:9.46mg
2.36%
Vitamin B3:0.44mg
2.19%
Zinc:0.3mg
1.97%
Vitamin B2:0.03mg
1.85%
Source:Epicurious