Steamed Hake Medallions: Light Dinner with Perfect Digestibility

🐟 Steamed Hake: The Art of Healthy Cooking

Hake is one of the most forgiving white fish in healthy cooking. Its low fat content and high concentration of phosphorus and magnesium make it the ideal dinner. However, the secret lies not just in the product, but in the technique. Cooking by steam preserves protein structure and keeps water-soluble vitamins intact in the vegetables that accompany it.

🥦 Why is This Dish a 10?

• Lean Protein: Provides satiety without caloric heaviness.
• Al Dente Vegetables: By not boiling them, broccoli retains its vitamin C and carrot its beta-carotenes.
• No Added Fats: We'll only use a bit of EVOO raw at the end.

👨‍🍳 Step-by-Step Preparation

1. Vegetable Base: Cut 7 oz (200g) of broccoli into small florets and 5.3 oz (150g) of carrot into thin ¾ inch slices. This ensures everything cooks at the same time.
2. Water Aromatization: In the steamer base, add 500ml (2.1 cups) of water, a lemon slice and a bay leaf. The steam will subtly perfume the fish.
3. Cooking Times: Place vegetables on the first level. When steam is constant, add 4 hake medallions (approximately 4.2 oz / 120g each) seasoned with a pinch of sea salt.
4. Perfect Point: Cover and cook for 8-10 minutes. The hake should change from translucent to opaque white, with the flakes separating easily when pressed.
5. Master Dressing: Serve with a thread of 0.34 fl oz (10ml) of EVOO and salt flakes. Raw oil maintains all its antioxidant properties.

A dinner that will allow you to rest deeply thanks to its easy assimilation.