Homemade Hake Meatballs in Light Green Sauce

🐟 Hake Meatballs: Marine Tradition on Your Table

Meatballs don't always have to be meat. This version with hake is an elegant, light alternative, perfect for children (and adults) to enjoy white fish without a fuss. The texture is incredibly soft and juicy, especially when cooked in a classic green sauce based on good fish stock, garlic, and plenty of fresh parsley. By avoiding frying the meatballs and cooking them directly in the sauce, we significantly reduce the intake of unnecessary fats. It is a comforting dish that evokes grandmother's cooking but with a nutritional profile adapted to a healthy lifestyle.

🌿 Why is it exceptionally healthy?

• High Digestibility Protein: Hake is a white fish with very little fat, which greatly facilitates digestion.
• Rich in Phosphorus and Selenium: Vital minerals for bone health and protection against oxidative damage.
• Refined Flour-Free Sauce: We thicken the sauce with the fish's own collagen and a pinch of ground almond if desired, avoiding empty carbs.

👨‍🍳 Step-by-Step Preparation

1. Fish Preparation: Very finely chop 500g of clean hake fillets (skinless and boneless). You can use a processor but don’t turn it into a puree.
2. Meatball Mixture: Mix the fish with an egg, some chopped parsley, and a tablespoon of whole-wheat breadcrumbs or chickpea flour.
3. Shaping: With wet hands, form balls of about 3-4 cm. Refrigerate for 15 minutes to firm up.
4. Sauce Base: In a shallow casserole dish, saute 2 minced garlic cloves with EVOO. Add a teaspoon of whole-wheat flour or ground almond.
5. The Stew: Pour in 250ml of fish stock and a good handful of chopped fresh parsley. When it starts to boil, carefully introduce the meatballs.
6. Final Cooking: Simmer for 8-10 minutes, shaking the casserole gently so the sauce thickens and the meatballs cook through.