Hake with Mediterranean Vegetables

Introduction

Hake with Mediterranean Vegetables is a flavorful, healthy dish that is sure to please. Combining hake, olive oil, and fresh vegetables is a classic Mediterranean meal that is easy to make and flavorful. This dish is perfect for a weeknight dinner and can be served with a side of crusty bread or a light salad. This dish will surely become a family favourite with its simple ingredients and quick preparation time.

Ease of preparation

Hake with Mediterranean Vegetables is an incredibly simple dish to prepare. All ingredients can be prepped beforehand, and the entire dish can be cooked in about 20 minutes. The hake fillets can be pan-fried or oven-baked, and the vegetables can be sautéed in the same pan as the fish. The entire dish can be served over a bed of couscous or rice for a complete meal.

Nutritional information

Hake with Mediterranean Vegetables is a healthy and nutritious dish. One serving of this dish contains approximately 310 calories, 15 grams of fat, 25 grams of protein, and 9 grams of dietary fibre. It is also a good source of vitamins A, C, and B6 and calcium, iron, and magnesium.

Ingredients

-1 lb. hake fillets

-1/4 cup olive oil

-1/2 teaspoon salt

-1/4 teaspoon black pepper

-1 red onion, diced

-2 cloves garlic, minced

-2 bell peppers, diced

-1 zucchini, diced

-1/2 cup cherry tomatoes, halved

-1/4 cup Kalamata olives, pitted and halved

-1/4 cup white wine

-1/4 cup fresh parsley, chopped

-1/4 cup fresh basil, chopped

-Lemon wedges for garnish

Preparation Method

Begin by prepping the vegetables and herbs. Dice the red onion, bell peppers, and zucchini, mince the garlic and halve the cherry tomatoes and olives. Chop the fresh parsley and basil, and set aside.

Season the hake fillets with salt and pepper. Heat the olive oil in a large skillet over medium-high heat. Add the hake fillets and cook for about 3 minutes per side until golden brown is cooked through. Remove the fillets from the skillet and set them aside.

Add the diced onion, bell peppers, and zucchini to the skillet and sauté for about 5 minutes or until the vegetables are tender. Add the garlic, cherry tomatoes, and olives and cook for 1 minute.

Add the white wine and bring to a simmer. Add the cooked hake fillets and cook for an additional 2 minutes. Add the fresh parsley and basil and stir to combine.

Serve the hake with Mediterranean Vegetables over a bed of couscous or rice and garnish with lemon wedges. Enjoy!

Cooking Tips

-Add cooked chickpeas or white beans to the dish for a heartier meal.

-For a spicier dish, add a pinch of red pepper flakes.

-Add a splash of cream or a dollop of sour cream for a creamier dish.

Flavour/Taste

Hake with Mediterranean Vegetables is a flavorful and delicious dish. Combining hake, olive oil, and fresh vegetables creates a light yet tasty meal. The vegetables are slightly sweet, while the olives and white wine add a hint of saltiness. The fresh herbs provide a bright, herbal note to the dish.

Best dishes paired with

Hake with Mediterranean Vegetables pairs well with a variety of side dishes. This dish can be served with a side of crusty bread or a light salad. For a complete meal, it can also be served over a bed of couscous, rice, or quinoa.

Origin of dish and history

Hake with Mediterranean Vegetables is a classic Mediterranean dish enjoyed for centuries. This dish is likely derived from the traditional Spanish dish, bacalao con verduras, a combination of salted cod and vegetables. This dish is a great way to enjoy the flavours of the Mediterranean healthily and deliciously.

Popular Alternatives

If you’re looking for an alternative to Hake with Mediterranean Vegetables, there are plenty of options. This dish can be made with any type of white fish, such as cod, haddock, or flounder. You can substitute the vegetables for other favourites like mushrooms, eggplant, or squash. For a heartier dish, add cooked chickpeas or white beans.