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Baked Hake Fillet with Crispy Oven-Roasted Potatoes and Broccoli
Prepare a top-notch hake fillet with potatoes and broccoli, combining the delicate texture of white fish with rich Mediterranean flavors. A great healthy meal for seafood lovers.
Prep time
15 min
Cook time
25 min
Total time
40 min
Servings
2
Recipe
Main ingredients
Fish, whiting, mixed species, raw
400 gPotatoes, russet, without skin, raw
400 gBroccoli, raw
1 headOil, olive, extra virgin
3 tbspSalt, table, iodized
1 pinchSpices, pepper, black
1 pinchSpices, pepper, red or cayenne
0.5 tspSpices, garlic powder
0.5 tspFor the herb dressing
Lemons, raw, without peel
0.5 pieceGarlic, raw
1 cloveOil, olive, extra virgin
1 tbspParsley, fresh
Per servingTotal
Calories:677.4 kcal1354.8 kcal
Protein:46.9 g93.7 g
Carbohydrates:51.7 g103.4 g
Fiber:35.7 g71.3 g
Water:497.4 ml994.7 ml
Fat:32.4 g64.8 g
Micronutrients
Sugar:4.9 g9.7 g
Saturated fat:5.4 g10.7 g
Cholesterol:134 mg268 mg
Sodium:286.7 mg573.3 mg
Potassium:2034.2 mg4068.4 mg
Calcium:206.8 mg413.5 mg
Iron:3.1 mg6.2 mg
Magnesium:135.6 mg271.2 mg
Zinc:3.4 mg6.7 mg
Phosphorus:685.3 mg1370.6 mg
Vitamin C:192.6 mg385.2 mg
Vitamin A:140.6 µg281.1 µg
Vitamin D:2.8 µg5.6 µg
Vitamin B12:4.6 µg9.2 µg
Instructions
1
Preheat the oven to 200 °C and line a baking tray with parchment paper. Cut the potatoes into very thin slices (about 3 mm) so they cook at the same time as the other ingredients.
2
In a large bowl, mix the sliced potatoes and broccoli florets with two tablespoons of olive oil, salt, pepper, and ground paprika. Spread the vegetables in a single layer on the baking tray and bake for 12 minutes.
3
Meanwhile, pat the hake fillets dry with a paper towel and lightly season with salt and sprinkle with garlic powder.
4
Remove the tray from the oven, push the vegetables slightly apart, and place the fish fillets in the center. Bake everything together for another 10–13 minutes (depending on the thickness of the fillet), until the fish is juicy and flakes easily.
5
In a small bowl, prepare a dressing from lemon juice, zest, chopped garlic, parsley, and oil. Drizzle the baked dish with the dressing before serving for a touch of freshness.
Nutritional benefits
Thanks to its high content of quality protein and low glycemic index, this meal helps maintain stable energy levels and supports recovery after exercise.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.