Hake meat, widely used in dietary nutrition, is low in calories and easily digestible. Nutritionists advise including hake in your menu, since this fish contains minerals and vitamins. Hake can be cooked fried, boiled, or baked in the oven.
Oven baked hake recipe
Hake baked in the oven turns out to be very tasty, aromatic, satisfying and juicy, since the fish is soaked in vegetable juice during the cooking process.
For cooking you will need:
- hake fillet - 1 kg;
- carrots - 160 g;
- onions - 80 g;
- tomatoes - 450 g;
- lemon - 1 pc.;
- sunflower oil - 2 tbsp. l.;
- salt, black pepper - to taste.
Use frozen hake fillets, which should be thawed at room temperature before cooking. You can also disassemble the fish at home. Defrost the hake, cut off the fins, make a longitudinal cut, remove the insides. Rinse the fish carcass thoroughly, and then separate the fillets so that you get a beautiful half without bones. Cut the hake fillet into portions.
Rinse and peel the onions and carrots, then cut into small cubes.
In a frying pan in a small amount of vegetable oil, fry these vegetables until the onion is transparent.
Wash the tomatoes and cut into slices. Put the pieces of fish seasoned with salt and black pepper on the foil. Also, sprinkle the hake nippers with lemon juice. Put fried vegetables on top of the fish and cover with tomatoes.
Wrap each portion of the dish in foil and place on a baking sheet. Send the baking sheet with the hake to the oven at 180 ° C. Hake should be baked for about 20-30 minutes. An excellent side dish for the dish will be pasta, vegetables or boiled potatoes.
Hake benefits
Hake is one of the healthiest and most delicious cod fish. It contains very few bones and is also very easy to remove. The meat of this fish is low-fat and therefore is included in the diet menu.
Hake meat is advised to use for cardiovascular diseases, hypertension, as well as problems with the reproductive system. The beneficial substances contained in hake fish help maintain the right blood sugar level and also eliminate toxins. The only contraindication for the use of hake is allergic reactions.
