Baked hake with tomato sauce
Baked Hake with Tomato Sauce: A Delicious and Healthy Recipe
Preparation Time: 15 minutes
Baking Time: 25 minutes
Total Time: 40 minutes
Servings: 4
If you are looking for a fish recipe that combines fresh taste with rich flavor and delicate texture, baked hake with tomato sauce is the perfect choice. This simple recipe is not only quick but also offers a delicious way to bring fish to your table, with a touch of health and good taste.
The history of hake is closely linked to culinary traditions from various cultures, where this white fish with fine flesh has been appreciated for its versatility. In many kitchens, hake is prepared in various ways, but baking it with tomato sauce remains one of the most popular methods due to its simplicity and the perfectly blended flavors.
Ingredients:
- 6 pieces of hake (approximately 1 kg)
- 3 large, ripe tomatoes
- 4 cloves of garlic
- 50 ml sunflower oil (we recommend Floriol)
- 1 red bell pepper
- 2 lemons
- Salt to taste
- 1 bunch of fresh dill
- A few peppercorns
Preparing the ingredients is key to achieving a perfect dish. Make sure the fish is cleaned and gutted, and that the fillets are even for uniform cooking. The tomatoes should be well-ripened and aromatic, and fresh garlic will add a note of flavor.
Step by step, here's how to prepare baked hake with tomato sauce:
1. Preparing the fish: Start by thoroughly cleaning the hake under cold running water and drying it with a kitchen towel. Then, heat a pan with a few tablespoons of sunflower oil. When the oil is hot, add the pieces of fish and fry them for 2-3 minutes on each side until golden. This step will help seal the juices in the fish, giving it a better texture.
2. Assembling the dish: Carefully remove the hake from the pan and place it in a baking dish. Sprinkle salt to taste over the fish and add a few peppercorns.
3. Adding the vegetables: Finely chop the garlic and red bell pepper, then evenly distribute them over the fish. Cut the tomatoes into cubes and place them on top.
4. Seasoning with lemon: Squeeze the juice from one lemon over all the ingredients in the dish. Cut the second lemon into slices and arrange them among the vegetables.
5. Baking: Cover the dish with a sheet of baking paper or aluminum foil to retain moisture. Place the dish in a preheated oven at 180°C and let it bake for 20-25 minutes. It is important to gently shake the dish occasionally to prevent the fish from sticking to the bottom.
6. Finishing the dish: Once the baking time is up, remove the dish from the oven and sprinkle chopped fresh dill on top. The dill will bring a fresh aroma and perfectly complement the flavor of the fish.
Serving suggestion: This baked hake with tomato sauce is delicious served alongside a side of basmati rice or quinoa, which will absorb the flavors of the sauce. A fresh green salad with lemon dressing would add a crunchy and refreshing contrast.
Tips and variations:
- You can add other vegetables to the oven, such as zucchini or eggplant, to make the dish even heartier.
- If you like a spicier taste, add chili flakes or chopped hot pepper.
- A delicious variation could be to replace sunflower oil with extra virgin olive oil for a more intense flavor.
Frequently asked questions:
- What type of fish can I use instead of hake? You can substitute hake with cod, tilapia, or trout, but cooking times may vary.
- How can I tell if the fish is cooked? The fish is done when the flesh becomes opaque and flakes easily with a fork.
- Can I prepare this dish in advance? Yes, you can prepare the fish and vegetables, and then keep them in the refrigerator until you are ready to bake.
Nutritional benefits: Hake is an excellent source of lean protein, being rich in omega-3 fatty acids, which are essential for heart health. Additionally, tomatoes are high in lycopene, a powerful antioxidant, and garlic provides additional benefits for the immune system.
Now that you have all the necessary information, it's time to embark on this culinary adventure! Whether it's for a family dinner or a special occasion, baked hake with tomato sauce will surely be a success. Enjoy your meal!
Ingredients: 6 pieces of hake 3 large tomatoes 4 cloves of garlic 50 ml sunflower oil, Floriol 1 red bell pepper 2 lemons Salt to taste 1 bunch of fresh dill A few peppercorns
