Healthy Basque-Style Hake (Light Green Sauce)

🐟 Hake in Green Sauce: Tradition that Cares for Your Figure

Basque-style hake or "hake in green sauce" is a peak of traditional cuisine. Often, restaurants thicken the sauce with plenty of flour and fry the fish beforehand. In our fitness version, we will cook the fish in its own broth and that of the vegetables, achieving an exquisite, light dish loaded with pure nutrients from the sea and the garden.

🌊 Why it is exceptionally healthy

• Natural Collagen: By cooking the fish with its skin over gentle heat, we release natural gelatin into the broth, which helps our joint health.
• Iron and Vitamin C: The abundant presence of fresh parsley not only gives the name to the "green sauce," but is an excellent source of vitamin C that facilitates iron absorption.
• Very Low Glycemic Index: We eliminate wheat flour from the thickener, making it a 100% dish suitable for celiacs and low-carb diets.

📝 Step-by-Step Preparation

1. The Aromatic Base: Peel and chop 2 garlic cloves very finely. In a wide, shallow casserole, heat 1 tbsp (15ml) of EVOO over medium-low heat. Add the garlic and, before it takes on color, incorporate a large handful of finely chopped fresh parsley.
2. The Broth: Pour in 5 fl oz (150ml) of fish broth or water and 1.7 fl oz (50ml) of white wine. Let the alcohol evaporate for 2 minutes over medium heat.
3. The Vegetables: Add 3.5 oz (100g) of fine peas and 6-8 white asparagus tips (good quality canned ones are fine).
4. The Fish: Season 2 good fresh hake loins (about 7 oz / 200g each) with salt and pepper. Place them in the casserole skin-side up. Cover the casserole and let cook over gentle heat for 4 minutes.
5. The Swaying (The Secret): Uncover, carefully flip the loins over, and hold the casserole by the handles. Make gentle circular swaying movements. This helps the fish release its gelatin and bind the sauce naturally.
6. Plating: Cook for 3 more minutes. Optionally, add a hard-boiled egg cut into quarters to decorate and add protein. Serve hot.