Hake with Wild Mushrooms

Gluten Free
Health score
23%
Hake with Wild Mushrooms
30 min.
4
333kcal

Suggestions


Are you ready to impress your family and friends with an elegant yet simple dish? This delightful Hake with Wild Mushrooms recipe is the perfect choice for any occasion, whether it's a cozy dinner at home or a festive lunch gathering. Bursting with flavor and health benefits, this gluten-free meal showcases the delicate taste of fresh hake or Pacific cod, complemented by the earthy richness of wild mushrooms.

In just 30 minutes, you can create a restaurant-worthy masterpiece that not only pleases the palate but also nourishes the body. With a modest calorie count of 333 kcal per serving, this dish allows you to indulge without the guilt. The buttery sautéed mushrooms, infused with fresh garlic and zesty lemon, introduce a wonderful depth to the plate while the flat-leaf parsley adds a vibrant touch and a splash of color.

Cooking enthusiasts will appreciate the ease of preparation—just broil the fish to perfection while the mushrooms sauté in a rich blend of broth and butter. The result? A harmonious union of flavors in every bite that will leave everyone at the table wanting more. So, gather your ingredients and get ready to serve up a dish that transforms the everyday meal into a culinary celebration!

Ingredients

  • 24 ounces filets thick ()
  • 0.3 cup flat parsley chopped
  • pound mushrooms wild mixed fresh trimmed cut into 1/2-inch pieces
  •  garlic clove finely chopped
  • 1.5 teaspoons juice of lemon fresh
  • teaspoon lemon zest divided grated
  • 0.3 cup chicken broth reduced-sodium
  • tablespoons olive oil extra virgin extra-virgin
  • 0.5 stick butter unsalted divided

Equipment

  • bowl
  • frying pan
  • broiler
  • broiler pan

Directions

  1. Preheat broiler.
  2. Stir together oil, 1/2 teaspoon zest, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a bowl, then toss with fish.
  3. Broil fish on rack of a broiler pan 3 to 4 inches from heat until just cooked through, 8 to 12 minutes.
  4. While fish broils, heat 2 tablespoons butter in a large heavy skillet over medium-high heat until foam subsides, then sauté garlic 30 seconds.
  5. Add mushrooms, 1/2 teaspoon salt, and 1/4 teaspoon pepper and sauté until liquid mushrooms give off has evaporated, 4 to 5 minutes.
  6. Add broth, scraping up any brown bits, then add parsley, remaining 1/2 teaspoon zest, and remaining 2 tablespoons butter, swirling skillet until butter is incorporated.
  7. Remove from heat and stir in lemon juice and salt and pepper to taste. Spoon mushrooms over hake.
  8. Nutrition Data
  9. See Nutrition Data's complete analysis of this recipe ›
  10. Nutrition Data

Nutrition Facts

Calories333kcal
Protein40.83%
Fat53.73%
Carbs5.44%

Properties

Glycemic Index
23.5
Glycemic Load
0.93
Inflammation Score
-7
Nutrition Score
23.363912831182%

Flavonoids

Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.03mg
Apigenin
8.09mg
Luteolin
0.05mg
Kaempferol
0.06mg
Myricetin
0.57mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:333.06kcal
16.65%
Fat:20.11g
30.94%
Saturated Fat:8.53g
53.34%
Carbohydrates:4.58g
1.53%
Net Carbohydrates:3.25g
1.18%
Sugar:2.38g
2.64%
Cholesterol:103.51mg
34.5%
Sodium:105.92mg
4.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.39g
68.77%
Selenium:67.11µg
95.86%
Vitamin K:66.89µg
63.7%
Phosphorus:454.17mg
45.42%
Vitamin B3:7.87mg
39.34%
Vitamin B2:0.58mg
34.17%
Potassium:1105.77mg
31.59%
Vitamin B6:0.55mg
27.55%
Vitamin B12:1.63µg
27.2%
Copper:0.43mg
21.33%
Vitamin B5:2mg
19.97%
Magnesium:67.32mg
16.83%
Vitamin E:2.47mg
16.46%
Vitamin B1:0.23mg
15.15%
Vitamin A:737.35IU
14.75%
Vitamin D:1.97µg
13.13%
Vitamin C:10.67mg
12.94%
Zinc:1.43mg
9.56%
Folate:37.77µg
9.44%
Iron:1.54mg
8.54%
Fiber:1.33g
5.33%
Manganese:0.1mg
4.91%
Calcium:41.98mg
4.2%
Source:Epicurious