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Main mealBalancedMediterraneanFish & seafood€€€

Baked Hake Fillet with Crispy Oven-Roasted Potatoes and Broccoli

Name: Baked Hake Fillet with Crispy Oven-Roasted Potatoes and Broccoli
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 2
Ingredients: 400 g Fish, whiting, mixed species, raw; 400 g Potatoes, russet, without skin, raw; 1 head Broccoli, raw; 3 tbsp Oil, olive, extra virgin; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black; 0.5 tsp Spices, pepper, red or cayenne; 0.5 tsp Spices, garlic powder; 0.5 piece Lemons, raw, without peel; 1 clove Garlic, raw; 1 tbsp Oil, olive, extra virgin; Parsley, fresh

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 time15 min

Cook time25 min

Total time40 min

Servings2

Recipe

Main ingredients

Fish, whiting, mixed species, raw400 gPotatoes, russet, without skin, raw400 gBroccoli, raw1 headOil, olive, extra virgin3 tbspSalt, table, iodized1 pinchSpices, pepper, black1 pinchSpices, pepper, red or cayenne0.5 tspSpices, garlic powder0.5 tsp

For the herb dressing

Lemons, raw, without peel0.5 pieceGarlic, raw1 cloveOil, olive, extra virgin1 tbspParsley, fresh

Large baking tray,Parchment paper,Small bowl,Cutting board

Per servingTotal

Calories:677.3 kcal1354.6 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:2033.8 mg4067.6 mg

Calcium:206.6 mg413.2 mg

Iron:3.1 mg6.2 mg

Magnesium:135.6 mg271.1 mg

Zinc:3.4 mg6.7 mg

Phosphorus:685.3 mg1370.5 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

1Preheat 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.
2In 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.
3Meanwhile, pat the hake fillets dry with a paper towel and lightly season with salt and sprinkle with garlic powder.
4Remove 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.
5In 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.