Vegetable hake is a dietary recipe for tender, tasty and lean fish under vegetable marinade without vinegar. This dish is suitable for those who care about the shape and prepares food according to the correct recipes with a low fat content and almost without roasting. First, we cook the fish for a couple in order to preserve the most beneficial trace elements. If you have time, you can wrap the carcass in parchment and foil, and then bake in the oven, so the taste will be richer. Vegetables need to be slightly extinguished to the state of al-dente (one of the varieties of the degree of readiness - aldente - “per tooth” - Italian) in a small amount of high-quality olive oil. Then we put everything together in a brazier and we mix hake with vegetables on a low fire, so that the fish soaked with vegetable juices.
The fish prepared in this way is tender and boneless; it can be served on the table both hot and cold.
- Cooking time: 50 minutes
- Servings: 4
Ingredients for low-calorie and tasty hake with vegetables
- 750 g hake;
- 120 g onions;
- 150 g celery;
- 150 g carrots;
- 200 g tomatoes;
- 25 ml of olive oil;
- 1 \ 2 lemon;
- sugar, salt, paprika, black pepper;
- greens to serve.
Cooking hake with vegetables for the diet menu
Diet recipe hake can be boiled, but it is better to steam it. We clean the scales from the carcasses, cut the abdomen, remove the insides. Put the fish on the steamer grill greased with vegetable oil.
Pour boiling water into the pot, close tightly with a lid and cook for 7-8 minutes.
Onions clean from the husk, cut finely. Heat the olive oil in a pan, throw the chopped onion, sprinkle with a pinch of salt, and pass 5 minutes.
Celery stalks chop finely, about the same as onions. Instead of stems can be used in the recipe for celery root. The root should be cleaned of coarse rind and rub on a large vegetable grater.
Shift browned onion to the side, add the chopped celery, fry for 5 minutes.
Scrape carrots, wash them, cut them into small straws or rub them on a large vegetable grater. Add the carrots to the pan to the onions 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 clean the fish from the skin and bones, disassemble it into pieces. Pour some vegetable oil into a broiler or a pot with thick walls, put the fish, sprinkle with salt and freshly ground black pepper.
On the hake lay out steamed vegetables. 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 flesh of tomatoes into cubes, throw in vegetables on the brazier.
Close the brazier with a hake and vegetables with a lid and simmer on a low heat for 15-20 minutes. Moisture from fresh tomatoes will replace broth or water.
On the table we serve low-calorie, but very tasty hake with warm vegetables. Before serving, sprinkle with fresh greens, for example, green onions. Enjoy your meal!
Hake fish can be served with a side dish of tender potato mash with butter and milk.