Hake with roasted vegetables
Merluccius with roasted vegetables - a delicious and healthy recipe
Preparation time: 15 minutes
Baking time: 30 minutes
Total time: 45 minutes
Servings: 4
Merluccius is a highly appreciated marine fish, known for its delicate flesh and fine texture. Its flavor is not very pronounced, making it perfect for combining with various vegetables and spices. This recipe for merluccius with roasted vegetables is not only simple but also a healthy choice for a family meal or an elegant dinner. I will present all the necessary details to achieve a perfect result, so you can enjoy every bite.
Ingredients
- 1 kg merluccius fillet
- 2 green onions
- 1 green bell pepper
- 1 stalk of celery
- 1 tablespoon peppercorns
- 1/2 lemon (juice)
- 4 tablespoons kapia pepper paste
- 4 tablespoons olive oil
- 1 teaspoon sea salt
Ingredient details
- Merluccius: Choose a fresh or thawed merluccius fillet without bones. You can ask at the fish market if they have fillets, but the whole fillet is ideal for this recipe as it will retain the fish's juiciness.
- Vegetables: The green onion, green bell pepper, and celery add a note of freshness and crunchiness, perfectly complementing the fish. You can also experiment with other vegetables, such as zucchini or carrots, according to your preferences.
- Kapia pepper paste: This provides a rich flavor and a sweet-sour taste. If you don't have access to kapia pepper paste, you can use tomato puree or even tomato sauce.
- Olive oil: Choose extra virgin olive oil to enhance the flavor of the dish.
Frequently asked questions
1. Can I substitute merluccius with another fish?
Of course! You can use other types of white fish, such as cod or sole, but make sure to follow the same cooking technique.
2. How can I make the recipe spicier?
Add chili peppers or chili flakes to the vegetable mixture.
3. What side dish goes best?
Rice or boiled potatoes are excellent side dishes that complement this dish.
Preparation technique
1. Preparing the fish: Start by thawing the merluccius fillet if necessary. Rinse it well under cold water. Make sure it is completely dry before seasoning.
2. Preparing the vegetables: Clean the green onions, green bell pepper, and celery. Slice the onion into thin rounds, cut the bell pepper into strips, and the celery into small cubes. These vegetables will add not only flavor but also color to your dish.
3. Assembling: Place the merluccius fillet in a baking dish. Sprinkle sea salt over the entire surface of the fish, then drizzle it with lemon juice. This will give the fish a fresh taste and help retain its juiciness.
4. Adding the vegetables: Evenly distribute the chopped vegetables over the fish. Add the peppercorns for a slight spiciness and aromatic note.
5. Seasoning: Put the kapia pepper paste and olive oil over the vegetables, making sure they are well covered. This mixture will create a delicious sauce during baking.
6. Baking: Pour a cup of water into the dish, then cover with aluminum foil. Place the dish in the preheated oven at 180 degrees Celsius and let it bake for 30 minutes. The foil will help retain moisture and make the fish extremely tender.
Serving
After 30 minutes, remove the foil and check if the fish is well cooked. You can serve it immediately, garnished with lemon slices and a few sprigs of fresh parsley. This recipe pairs wonderfully with a glass of dry white wine or a refreshing herbal tea.
Possible variations
- Fish with herbs: Add fresh herbs like dill or basil for extra flavor.
- Steamed vegetables: You can cook the vegetables separately by steaming them to better preserve nutrients and then add them over the fish.
- Vegetarian recipe: Replace the fish with tofu fillets or mushrooms, and then follow the same steps to achieve a vegetarian dish.
Nutritional benefits
Merluccius is an excellent source of lean protein, low in fat. It is rich in omega-3 fatty acids, which contribute to heart health. The added vegetables provide fiber, vitamins, and minerals, making this recipe a healthy and balanced choice. A serving of merluccius with vegetables has about 350 calories, depending on the amount of oil used.
Personal note
This recipe for merluccius with roasted vegetables is a dish I often prepare for my family. I always remember how, in my childhood, my mother would cook freshly caught fish, and the aroma in the kitchen would gather us all at the table. I recommend you try this recipe and share it with your loved ones. It may become a family tradition for you too!
I hope this recipe inspires you to experiment in the kitchen and enjoy the benefits of cooking at home. Enjoy your meal!
Ingredients: 1 kg hake fillet, 2 green onions, 1 green bell pepper, 1 celery stalk, 1 tablespoon peppercorns, juice of 1/2 lemon, 4 tablespoons Kapia pepper paste, 4 tablespoons olive oil, 1 teaspoon sea salt
