Baked hake with green sauce is a classic of Basque and Mediterranean cuisine that fuses the softness of white fish with the aromatic power of parsley and garlic. Clams provide an unmistakable marine touch and an extra dose of essential minerals.
Mediterranean
Baked hake with green sauce and clams
Juicy baked hake with parsley green sauce and steamed clams. Healthy Mediterranean recipe, rich in protein and omega-3.
- Spain
- MAIN COURSES
- Light
- High protein
- Low fat
- Low sugar
- medium
15 min
Tiempo de Preparación
4
Servings
Nutrición por ración
- Calories 285 kcal
- Protein 38 g
- Fiber 0.5 g
- Carbohydrates 8 g
- Fat 9 g
- Sodium 480 mg
Story behind the dish
Preparation
Baked hake with green sauce and clams is a preparation from Spain with medium difficulty. Set aside about 40 minutes in total (15 for mise en place and preparation, 25 for cooking). Follow the 10 phases in order: each step indicates what to do, what to observe and, when applicable, the time or level of fire.
Before you start
- Have ready: 4 hake loins (180 g each).
- Have ready: 400 g of fresh clams.
- Have ready: 4 sliced cloves of garlic.
- Have ready: 1 bunch of fresh parsley.
- Have ready: 150 ml of dry white wine.
- Salt, oil and spices measured and within reach.
- Clean utensils, board and clear work surface.
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Preheat the oven to 180°C with top and bottom heat.
Preheat the oven to 180°C with heat up and down. Preheat the oven well in advance so that the temperature is stable from the first minute.
Preheat the oven well in advance so that the temperature is stable from the first minute.
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Purge clams in salt water for 30 min; discard those that…
Purge clams in salt water for 30 min; Discard any that are open. Taste before serving: the balance between salt, acidity and fat defines the final result.
Taste before serving: the balance between salt, acidity and fat defines the final result.
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In an oven-safe casserole dish
In an oven-safe casserole dish, heat the oil over medium heat and sauté the garlic until lightly browned. Look for a uniform golden color; The seal concentrates flavor and prevents it from releasing too much liquid later. Watch the exact point indicated; An extra minute can alter the result.
Look for a uniform golden color; The seal concentrates flavor and prevents it from releasing too much liquid later.
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Add the flour
Add the flour, stir for 1 min so it doesn't taste raw. Respect the instructions to stir or not: in rice and stews it marks the final texture.
Respect the instructions to stir or not: in rice and stews it marks the final texture.
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Pour in the white wine and broth; Bring to a boil, stirring...
Pour in the white wine and broth; Bring to a boil, stirring until you obtain a smooth sauce. Go slowly and confirm texture, aroma and color before moving to the next step. Watch the exact point indicated; An extra minute can alter the result.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Add the chopped parsley
Add the chopped parsley, adjust salt and pepper. Taste before serving: the balance between salt, acidity and fat defines the final result.
Taste before serving: the balance between salt, acidity and fat defines the final result.
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Place the hake loins skin side down on the green sauce
Place the hake loins skin side down on the green sauce. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Arrange the clams around the fish.
Arrange the clams around the fish. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Bake for 20-25 minutes until the hake is opaque and the clams are open.
Bake for 20-25 minutes until the hake is opaque and the clams are open. Preheat the oven well in advance so that the temperature is stable from the first minute.
Preheat the oven well in advance so that the temperature is stable from the first minute.
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Serve immediately with lemon slices and whole wheat bread if desired.
Serve immediately with lemon wedges and whole wheat bread if desired. Serve on a preheated plate or platter if the dish must maintain temperature.
Serve on a preheated plate or platter if the dish must maintain temperature.
Chef's tips
- Preheat the oven well in advance so that the temperature is stable from the first minute.
- Don't overcrowd the pan: the oil should be hot but not smoking.
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