📂 Fish & Seafood
#Fish
#Low Fat
#Digestive
#Light Dinner
Hake Fillet with Parsley and Lemon Sauce
🐟 Juicy and elegant white fish. Hake cooked by steam or griddle, bathed in a super light and digestive citrus and herbaceous sauce.
🛒 Ingredients
- 2 Hake fillets (12.6 oz)
- Juice of 1/2 lemon
- Bunch of fresh parsley
- 1 Garlic clove
- 4 tsp EVOO
- Salt and pepper
🐟 Citrus Green Hake: Subtlety on the Plate
Hake is one of the most consumed white fish, but its mild flavor requires an accompaniment that enhances it without masking it. This recipe proposes respectful cooking to keep its flakes juicy, and accompanies it with a vibrant dressing based on lemon and lots of parsley. It is a light dish, very digestive, and suitable for sensitive stomachs or detox diets.
🍋 Why it is exceptionally healthy
- Ultra Light Digestion: Being a lean white fish, hake is digested very easily, making it the perfect food for a restorative late dinner.
- Alkalinity: Lemon, despite being acidic outside the body, has a powerful alkalizing effect on our organism, improving blood pH.
- Iron and Chlorophyll: The emulsion based on fresh parsley not only provides a beautiful color but also a non-negligible amount of plant iron and antioxidants.
📝 Step-by-Step Preparation
- Drying the Fish: Use 2 fresh hake fillets or loins (approx. 6.3 oz / 180g each). Make sure they have no bones. Dry them very well with paper towels on both sides and season with salt and pepper.
- The Sauce Base: In a mortar or small food processor, put a good handful of fresh parsley leaves (without the hard stems), 1 small garlic clove (without the germ), and a pinch of coarse salt. Crush or chop until you get a green paste.
- The Emulsion: Add the juice of half a lemon (about 4 tsp / 20ml) and 4 tsp (20ml) of EVOO to the parsley paste. Mix vigorously with a fork until everything integrates forming a bright green sauce.
- The Griddle (or Steam): Heat a non-stick skillet with a few drops of oil over medium-high heat. Place the hake fillets skin-side down (if they have it).
- Precision Cooking: Cook for 3-4 minutes on the skin side. Turn them over very carefully using a wide spatula and cook for 2 more minutes on the other side. The center should be an opaque and pearly white.
- The Final Bath: Transfer the hake to serving plates. Generously drizzle the hot fillets with the lemon and parsley emulsion. You can serve with a side of boiled potato or some asparagus.
