Fish,  Main dishes

Baked Hake – Diet Recipe

Рецепт диетического блюда
Рецепт вкусного хека
Хек

Ingredients

✔ frozen hake – 1 kg (30-40% glaze)
✔ olive oil – 1 tsp.
✔ salt – 0,5 tsp.
✔ pepper, paprika, hops-sunnels, oregano, basil – 0,5 tsp each.
✔ lemon juice – 1 tsp.

🕜 30 minutes
👥 4-6 servings
Nutrition*: 16/3/0
Calories*: 90 kcal
*per 100 grams of finished product 


Directions
  1. Defrost the hake.
  2. Grease with lemon juice and olive oil. Sprinkle with spices.
  3. Bake hake in the oven at 180° for 15 minutes. Pour the liquid and bake for another 5-10 minutes at 220°.
  4. Serve hake with tender side dish, and enjoy a delicious diet fish.


Full recipe

If you are eating right and want to cook something fish, this recipe is a great option. Heck is a low-calorie, non-fat protein product. And the entire cooking phase, not including fish defrosting, will take no more than 30 minutes.

Hake and merluccius are two names of the same fish, so when you see the name “merluccius” in the shop, bravely take the fish and cook with this recipe.

Fact

First, the fish needs to be defrosted. The most correct option for defrosting is to defrost frozen fish slowly in the refrigerator. In this process, the least natural “juices” will leave the product. Defrosted hake is washed with water and dried with paper towel. If you’re lucky enough to buy a non-frozen fish, you can safely move on to the next stage.

We put the hake in a baking tray, pre-stacked with foil. To bake the hake in the oven, I take a deep dish, because during cooking, from the fish can be isolated enough liquid. When the fish is laid, we spice it up. First, let’s drip some lemon juice. I had a jar of shop juice. If you have fresh lemon at home, we cut it off and squeeze it out on the fish.

The only thing to do is to make sure there are no bones left on the fish. Lemon juice should not be added much, because the hake is very delicate and a large amount of acid will spoil the taste of sea fish. From the top, we lubricate the fish with olive oil. If you want, it can be done on both sides, but I do not see much point, because when you cook from the fish will be released liquid and the lower part is not exactly burned.

The easiest way to grease food and dishes with «magic brush». I bought set like that on the Aliexpress.

Tip

Pour hake with salt, paprika, pepper and herbs. Basil and oregano flavors are best opened with the flavor of hake. If you like thyme, you can add it. We’ll rash the spices to measure, as I remind you that the fish is very tender.

We put the prepared hake in the oven heated to 180 degrees, for 15 minutes.

We take out the tray and pour the hake with the liquid that has separated from the fish during this time. This way, we distribute the spices evenly throughout the dish. Now you can increase the degree to 220 and place the hake for another 5-10 minutes. A gold crust should appear on top of the fish.

The important thing is not to overdo it so as not to get fish chips. The process of baking is done in the oven mode “Upper and lower”, when the fever comes from both sides. Ready fish is served with a side dish that does not have a pronounced taste, such as boiled rice.

As you can see, hake in the oven is a very simple, fast diet dish that definitely deserves its place in the diet.

Bon appetit! Don’t starve 😋

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