Hake with vegetables - fish for a low-calorie but tasty menu
Hake with vegetables - a diet recipe for a tender, tasty and low-fat fish under a vegetable marinade without vinegar. This dish is suitable for those who care about the figure and cook food according to the right recipes with a low fat content and almost no frying. First we cook the fish in order to maximize the preservation of useful trace elements. If there is time, then you can wrap the carcasses in parchment and foil, and then bake in the oven, so the taste will be more saturated. Vegetables should be stewed a little to the state of al dente (one of the varieties of the degree of readiness - aldente - “by the tooth” - Italian.) In a small amount of quality olive oil. Then we put everything together in a roasting pan and simmer a hake with vegetables over low heat so that the fish is saturated with vegetable juices.
Fish prepared in this way is tender, boneless, it can be served both hot and cold.
- Time for preparing: 50 minutes
- Servings Per Container: 4
Ingredients for low-calorie and tasty hake with vegetables
- 750 g hake;
- 120 g of onion;
- 150 g celery;
- 150 g carrots;
- 200 g of tomatoes;
- 25 ml of olive oil;
- 1 2 lemons;
- sugar, salt, paprika, black pepper;
- greens for serving.
A method of preparing a hake with vegetables for a diet menu
Hake for a diet recipe can be boiled, but it is better to steam. We clean the scales from the carcasses, cut the abdomen, remove the insides. Put the fish on the grate of a double boiler, greased with vegetable oil.
Pour boiling water into the pan, close tightly with a lid and cook for 7-8 minutes.
Peel the onions from the husks, cut finely. In a frying pan, heat the olive oil, throw the chopped onion, sprinkle with a pinch of salt, pass for 5 minutes.
We chop the celery stalks finely, about the same as onions. Instead of stems, root celery can be used in the recipe. The root must be peeled and grated on a large vegetable grater.
We shift the sautéed onion to the side, add the finely chopped celery, fry for 5 minutes.
Scrap carrot, wash it, cut into small strips or rub on a large vegetable grater. Add the carrots to the pan to the onion and celery, salt, pour 3 teaspoons of sugar and ground paprika, squeeze the juice from half a lemon. Stew vegetables on moderate heat for 7-8 minutes.
We clear the fish of the skin and bones, disassemble it into pieces. Pour a little vegetable oil into a roasting pan or a thick-walled pan, put fish, sprinkle with salt and freshly ground black pepper.
Put the stewed vegetables on the hake. The layer of vegetables is quite thick, so we press it to the fish to get a flat surface.
Put the tomatoes in boiling water for half a minute, immediately cool. We make an incision on the back side, remove the skin. Cut the pulp of tomatoes into cubes, throw into a roasting pan for vegetables.
Close the roasting pan with hake and vegetables with a lid and simmer for 15-20 minutes on low heat. The moisture that stands out from fresh tomatoes will replace broth or water.
On the table we serve a low-calorie, but very tasty hake with warm vegetables. Before serving, sprinkle with fresh herbs, for example, a green onion. Enjoy your meal!
For hake fish, you can serve garnished with mashed potato with butter and milk.