Description
A healthy oven-baked hake dish with tender fish layered over vegetables, infused with lemon, olive oil, and aromatic spices.
Ingredients
- 800 g hake fillets, thawed and patted dry
- 3 medium potatoes, thinly sliced and pre-cooked
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 2 medium onions, sliced
- 2 ripe tomatoes, sliced
- 3 garlic cloves, minced
- Juice of 1 lemon
- 60 ml olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon smoked paprika
- 80 g black olives
- 2 tablespoons fresh parsley, chopped
Instructions
- Preheat oven to 200°C (400°F).
- Season hake with lemon juice, garlic, salt, pepper, and smoked paprika. Marinate for 15–20 minutes.
- Drizzle olive oil in a baking dish and layer pre-cooked potato slices.
- Place marinated hake fillets on top of potatoes.
- Add onions, bell peppers, and tomatoes over the fish.
- Scatter olives and drizzle additional olive oil on top.
- Cover with foil and bake for 20 minutes.
- Remove foil and bake another 10–15 minutes until lightly browned.
- Sprinkle with fresh parsley and serve.
Notes
- Pre-cook potatoes to ensure even cooking.
- Do not overbake to keep fish tender.
- Use other white fish like cod if hake is unavailable.
- Add chili flakes for a spicy variation.
- Fresh parsley enhances flavor and presentation.
- Prep Time: 20 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 portion
- Calories: 360
- Sugar: 6g
- Sodium: 420mg
- Fat: 16g
- Saturated Fat: 3g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 30g
- Cholesterol: 65mg
