Hake in the oven dietary recipe

Grilled hake

In order for hake fried in a frying pan to turn out tasty and juicy, you need to follow a few basic rules:

• After defrosting, you need to completely dry the fish. This can be done using simple napkins.
• Before frying, squeeze a few drops of lemon juice onto a piece of fish, spread it over the carcass and let it sit for a few minutes.
• You should not fry fish in unrefined oil, otherwise you may lose the original taste of the product.

Ingredients:

• Gutted hake without head – 1 carcass
• Sea salt – 10 grams
• Seasoning for fish 2 tsp.
• Olive oil for frying – 50 ml

The hake needs to be cut into steaks. In a separate container, mix half the vegetable oil, salt and spices and spread the marinade on the fish. Next you need to let it stand for 10-15 minutes. The last step is to place the pieces in a preheated frying pan and fry for 4 minutes on each side over medium heat.

Hake fried in a frying pan in batter

This is the simplest, but very tasty and beautiful option for preparing a dish. Children will really like this dish because of its simple and delicate taste.

Ingredients:

• Hake fillet – 500 grams
• 2 eggs
• 20 grams of flour
• Seasoning for fish
• Sunflower oil for frying.

The fillet must be washed, cut into portions and dried. In a container you need to beat the eggs and add a pinch of salt to them. In another container, flour is mixed with spices. The last step is to take a piece of fish, dip it in flour, and then in an egg, and place it in a frying pan. Fry the fillet for 5 minutes on each side over low heat. After the fillet is turned over on the other side, it is better to cover the pan with a lid.

Marinated in lemon juice

Hake turns out delicious if you marinate it. The finished dish acquires a subtle aroma. Time spent - half an hour. Nutritional value (KBJU): 176.2 kcal/12.6g/10.6g/7.5g.

What do you need:

• 300 grams of fish;
• Soy sauce – 20 grams;
• Lemon juice – 30 grams;
• Vegetable oil – 30 grams;
• Flour – 5 spoons;
• Garlic, fish spices, salt, herbs.

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What to do:

1. Defrost freshly frozen hake, rinse, cut into pieces.
2. Place the fish pieces in a bowl and add the sauce.
3. Next, add spices and pour over the juice of one lemon.
4. Grate garlic into a bowl with fish and spices and mix everything well. Leave to marinate for a few minutes.
5. The marinated pieces are rolled in flour and placed in a well-heated frying pan with oil, frying until golden brown.

Beautifully presented, as in the photo, and served to the table.

Baked on a vegetable bed of foil in the oven

Cooking hake in foil allows the fish to retain its juice and make the dish even more juicy and healthy, while vegetables will increase the digestibility of the dish and add beauty to it. This option for preparing hake can also be used for a festive table.

Ingredients:

• Hake steaks – 6 pieces
• Seasoning for fish
• Olive oil 50 ml
• Juice of ½ lemon
• Bell pepper – 1 piece
• Celery – 1 stick
• Red onion – 1 small onion
• Carrots – ½ medium carrot.
• Butter – 50 grams
• Salt – 1 tsp.

The steaks should be poured with a marinade made from a mixture of oil, seasoning and lemon juice and left while the second part of the dish is prepared. All vegetables must be peeled, washed and cut into short strips. Next, add butter and vegetables to the frying pan and sauté until the vegetables are medium cooked, that is, until they become semi-soft.

The foil is cut into pieces measuring 25 cm * 15 cm and folded in half widthwise. A steak is placed in the middle of a piece of foil, and a heaped tablespoon of vegetable mixture is placed on it. Next, the foil is crumpled upward, leaving a small hole. It should look something like a boat. The six resulting boats should be placed on a baking sheet and placed in the oven for 25 minutes at 2000C.

Stewed hake in sour cream in a slow cooker

The multicooker is one of the most beautiful inventions of our time. She made life much easier for girls and women. Likewise, the process of preparing hake in sour cream using a multicooker becomes much easier and faster.

Ingredients:

• Carrots – 1 piece
• Onion – 1 piece
• Butter – 50 grams
• Hake fillet – 300 grams
• Sour cream – 300 grams
• Salt, pepper, other spices to taste

The hake fillet must be cut into small pieces, with an average size of 1.5*3cm. The onion is peeled and chopped into half rings. Peeled carrots are passed through a coarse grater. In a preheated multicooker bowl on the “Frying” mode with the lid open, fry the carrots and onions in butter until the onions turn golden. The next step is to add fish, sour cream and spices to the vegetables. The lid of the multicooker must be closed and the “Stewing” mode must be set for 25 minutes. After this time, the dish will be ready.

Hake stewed in sour cream goes well with boiled rice. And, due to gentle processing, it can be an excellent option for a children's or diet menu.

Diet recipe

There are no particular differences between the preparation of frozen and thawed hake. The only thing is that the carcasses are prepared fresh frozen. The optimal cooking method is stewing. During the process, the fish thaws and releases additional liquid, which should be absent during frying. You can make soups with freshly frozen carcasses. Nutritional value (KBJU) of fish stewed with sour cream: 137.6 kcal/11.4 g/8.7 g/3.5 g.

What do you need:

• 1000 grams of fish;
• Onion – 30 grams;
• Egg – 60 grams;
• Sour cream – 300 grams;
• Milk – 0.2 liters;
• Flour – 50 grams;
• Oil for frying;
• Salt, spices, herbs.

How to cook hake in sour cream:

1. Cut off the fins, cut off the head and tail.
2. Mix eggs, milk, sour cream, salt, spices.
3. After rolling the carcasses in flour, fry until golden brown.
4. Separately, fry the finely chopped onion.
5. Place the fish in a saucepan, add the fried onions and pour in sour cream dressing.
6. Simmer over low heat for a quarter of an hour until the sauce thickens.

Before serving, sprinkle the dish with herbs.

Hake dishes are amazing with any sauce, which is why recipes with stewed fish are especially appreciated. They can fully replace an entire lunch or dinner, without using a side dish. The fish according to this recipe turns out very tasty. The main thing is that cooking this way only takes an hour. Nutritional value (KBJU): 81.8 kcal/13.4 g/1.7 g/3.1 g.

What do you need:

• We take fresh frozen carcasses - 1000 grams;
• Onion – 60 grams;
• Carrots – 150 grams;
• Tomato juice – 50 grams;
• Flour – 6 large spoons;
• Salt, spices.

What to do:

1. Fish should be cleaned if necessary.
2. Divide the carcasses into portions.
3. Dip them in flour and fry on all sides. Salt and pepper.
4. Fry finely chopped onion and finely (or coarsely) grated carrots.
5. Add tomato juice and 250 milligrams of water. Simmer the vegetables for five minutes.
6. Place pieces of fried fish on them.
7. Cover with a lid and simmer for 10 - 15 minutes.

Boiled rice is an ideal side dish.

The diet is prescribed to patients for any type of disease. It excludes some products and must include others. A separate category of diets is aimed at weight loss, but only a few of them can be called balanced. Fish will help maintain the natural and necessary balance of substances in the body. Dietary recipes from hake are full of variability.

The basic principle of the diet is to alternate proteins with vegetables. Given the length of the diet, it doesn’t hurt to add a little variety to it. Nutritional value (KBJU): 69.7 kcal/11.6 g/1.7 g/1.9 g.

What do you need:

• Fish – 800 grams;
• Onion – 60 grams;
• Carrots – 80 grams;
• Low-fat kefir – 300 grams;
• Salt, seasoning for fish.

What to do:

1. First place finely chopped onion and grated carrots in a deep saucepan.
2. Place fish cut into large pieces on top of them.
3. Salt and pepper.
4. Mix kefir with 50 grams of water.
5. Pour the fermented milk mixture over the fish and vegetables.
6. Simmer in the oven with the lid ajar for half an hour.

Diet cutlets

Fish cutlets can be dietary if baked in the oven. They are quick and contain minimal calories. Nutritional value (KBJU): 89.9 kcal/15.9 g/2.4 g/1.2 g.

What do you need:

• Fresh frozen carcasses – 1000 grams;
• Onion – 30 grams;
• Baguette crumb – 20 grams;
• Egg – 30 grams;
• Salt, spices, breadcrumbs.

What to do:

1. Grind the fish fillet along with the onion.
2. Add a piece of bread previously soaked in water.
3. Beat the egg into the minced meat, add spices, salt, mix everything.
4. Roll the cutlets in breadcrumbs and place on a pre-greased baking sheet.
5. The cutlets are baked for 40 minutes at a temperature of 60 degrees.

PP recipe

The basis of the principle of proper nutrition is the choice of quality products. Unlike diets, PP recipes can contain the maximum number of ingredients, but the result should be a completely balanced dish in all respects. Nutritional value (KBJU): 102.7 kcal/10.9 g/3.6 g/6.6 g.

What do you need:

• Fish – 1000 grams;
• Potatoes – 600 grams;
• Onion – 30 grams;
• Sour cream – 200 grams;
• Hard cheese – 100 grams;
• Salt, spices, vegetable oil.

What to do:

1. Place the onion, cut into half rings, into a heat-resistant bowl.
2. The second layer is potatoes cut into thin rings.
3. Pieces of fish are placed on top of the potatoes.
4. Everything is salted, peppered, poured with sour cream and sprinkled with grated cheese.
5. Let stand for 10 minutes so that all ingredients are soaked and salted.
6. Bake in the oven for 40-50 minutes with the lid closed.

Serve with lettuce leaves.

Hake is a low-fat fish, which is why it is recommended to be consumed if you are overweight and on a diet.

Nutritionists believe that the healthiest fish, preserving all minerals, vitamins and nutrients, is fish baked in the oven with minimal addition of vegetable oil. Vegetables should be served as a side dish; it is even better if they are cooked together with hake.

Ingredients:

• Hake – 500 gr. (ideally, hake fillet, but carcasses cut into pieces can also be cooked).
• Tomatoes – 2-3 pcs.
• Carrots – 2-3 pcs.
• Onions – 1 pc.
• Seasonings for fish.
• Lemon juice or citric acid diluted in water.
• Seasonings to suit the taste of the housewife or household.

Cooking algorithm:

1. The first thing to do is prepare the fish. It’s easier to do this with fillet – just wash and cut it. It is more difficult with carcasses; in addition to washing, it is necessary to remove the ridge, head and gill plates, and remove the bones. Next, the prepared fish needs to be marinated.

To do this, place in a bowl, add salt, seasonings, and lemon juice (diluted citric acid if there is no lemon in the house). For marinating, 25-30 minutes will be enough.

1. This time is just enough to prepare the vegetables. They need to be washed, the tails removed, and cut.

Most often, tomatoes and onions are cut into half rings (small vegetables are cut into rings). Cut the carrots into cubes or grate (grater with large holes).

1. Grease a baking sheet with oil, place half of the carrots. Place pieces of pickled fish fillet on the carrots, onion on top, then another layer of carrots.

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In exactly 30 minutes (if not earlier) the whole family will be sitting in the kitchen, waiting for the dish that has lured everyone with its mind-blowing aromas to appear in the center of the table. All that remains is to serve it, garnished with herbs.

A slightly modified classic cooking option that can be used to treat friends. Beautiful presentation, plus excellent taste, sets the dish apart from a series of other, simpler ones.

Required:

• Hake fillet – 400 gr.
• Tomato.
• Bell pepper.
• Garlic cloves – 3 pcs.
• Hard cheese – 150 gr.
• Sour cream – 150 ml.
• Thyme, dill, parsley - a sprig.
• Green onions - a few feathers.
• Pepper mixture, salt.

Step-by-step preparation:

1. To prepare the sauce, scald the tomatoes with boiling water, after making a cross-shaped cut on the fruit. Quickly immerse in cold water, then remove the skin and chop the tomato into small cubes.

1. Grind the garlic cloves (you can chop or crush them into a paste).

1. Add chopped green onions, sprigs of thyme, parsley, and dill to the tomatoes and garlic. Pour in sour cream, stir.

1. Remove the seeds from the pepper and cut into strips.

1. Pour some oil into the mold. Place fish fillets on the bottom. Pepper and add a little salt.

1. Scatter bell pepper strips over the top.

1. Spread the tomato sauce over the surface and smooth it out.

Sprinkle with shavings of coarsely grated cheese. Move the pan to the middle rack of the oven. Baking temperature 200 o C. How long to bake depends on the capabilities of your oven. Usually 20 minutes is enough.

How to cook hake with vegetables in the oven so that it turns out very tasty, nutritious, aromatic, but without spending a lot of time and effort? You just need to use this recipe and you will get a first-class second course. Ingredients:

• Hake fillet – 600 gr.;
• Potatoes – 600 gr.;
• Onions – 1 pc.;
• Bulgarian sweet pepper – 2 pcs.;
• Sunflower oil – 1 tbsp. spoon;
• Water – 100 ml;
• Salt, spices.

It is much more convenient to purchase fillets in the store, so as not to spend a long time with cutting the carcass and removing bones. Cut it into small pieces.

In a baking dish (with sides), greased with sunflower oil, add all the prepared ingredients, salt, add spices to taste, mix everything thoroughly. Pour 100 ml of boiled water into a container and cover with a sheet of foil.

Place the pan with the fish on the middle tier of the oven, bake at 220°C for about 35-40 minutes.

Fish with vegetable marinade

The recipe for preparing marinated hake differs from other recipes in that this dish can be served hot as a main course, or served cold as an appetizer.

Ingredients:

• Hake fillet – 900 grams
• Carrots – 3 pieces
• Onions – 3 pieces
• Tomato paste – 100 ml
• Vegetable oil for frying – 50 ml
• Breading flour - ½ cup
• Vinegar (apple or grape) - 1 tablespoon
• Salt, sugar, black pepper, allspice, cloves and bay leaf.

The hake fillet should be cut into portions, rolled in flour and fried until half cooked in a frying pan with heated sunflower oil. The carrots must be peeled and passed through a coarse grater, the onions must be peeled and cut into half rings. Next, the vegetables are sent to a frying pan, where they are fried for a couple of minutes until the onion turns golden. The next step is to add tomato paste, ½ glass of water or fish broth and spices (except vinegar) to the vegetables. The preparation is stewed under the lid for 5 minutes.

After the time has passed, vinegar is added to the mixture and everything is mixed well. The hake fried in a frying pan is placed in a saucepan, and the marinade is evenly distributed on top of it. The almost finished dish is stewed for 10 minutes over low heat. After this time, the hake can be served.

The second option is to leave the dish in the refrigerator overnight and serve it the next day as a cold appetizer. In any case, marinated hake will be incomparable.

Method for preparing hake with vegetables for a diet menu

For a dietary recipe, hake can be boiled, but it is better to steam it. We clean the scales from the carcasses, cut the abdomen, and remove the entrails. Place the fish on a steamer grate greased with vegetable oil.

Pour boiling water into the pan, close the lid tightly and cook for 7-8 minutes.

Cook the hake in a double boiler for 7-8 minutes

Peel the onions and cut them finely. Heat olive oil in a frying pan, add chopped onion, sprinkle with a pinch of salt, and sauté for 5 minutes.

Chop the celery stalks finely, in much the same way as onions. Instead of stems, you can use celery root in the recipe. The root must be peeled and grated on a large vegetable grater.

Move the sauteed onion to the side, add finely chopped celery, fry for 5 minutes.

We scrape the carrots, wash them, cut them into small strips or grate them on a large vegetable grater. Add the carrots to the frying pan with the onion and celery, add salt, add 3 teaspoons of sugar and ground paprika, squeeze the juice from half a lemon. Simmer the vegetables over moderate heat for 7-8 minutes.

Finely chop the onion, sauté until soft Chop the celery stalks finely, approximately the same as the onion, fry together with the onion Add carrots to the vegetables, simmer over low heat

We clean the fish from skin and bones and disassemble it into pieces. Pour a little vegetable oil into a frying pan or thick-walled pan, add the fish, sprinkle with salt and freshly ground black pepper.

We clean the fish from skin and bones, disassemble it into pieces, put it in a roasting pan

Place stewed vegetables on the hake. The layer of vegetables is quite thick, so we press it against the fish to create a flat surface.

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Place the tomatoes in boiling water for half a minute and cool immediately. Make a cut on the back side and remove the skin. Cut the tomato pulp into cubes and throw them into the roasting pan on top of the vegetables.

Cut the tomato pulp into cubes and throw them into the roasting pan on top of the vegetables.

Close the roasting pan with the hake and vegetables and simmer over low heat for 15-20 minutes. The moisture that will be released from fresh tomatoes will replace the broth or water.

Close the roasting pan with a lid and simmer over low heat for 15-20 minutes.

We serve low-calorie but very tasty hake with warm vegetables. Before serving, sprinkle with fresh herbs, for example, green onions. Bon appetit!

Diet hake with vegetables is ready!

You can serve hake fish as a side dish with soft mashed potatoes with butter and milk.

Hake is the most healthy and tasty representative of the cod species. Hake meat is widely used in dietary recipes. It contains a small number of bones, which are easily removed and do not create difficulties during the cutting and cooking process.

In this article we will look at the dietary properties of hake, popular cooking methods and options for low-calorie dishes. The recipes presented will help you diversify your diet menu or choose the right dish for your holiday table.

Fish cutlets

Children will definitely like this dish, and adults will appreciate the ease and speed of preparation.

Ingredients:

• Hake fillet – 500 grams
• Onions – 1 piece
• Egg – 2 pieces
• Flour ½ cup
• Semolina for breading
• Spices to taste

The hake fillet is placed in a blender, where it is chopped into very small pieces. The chopped fillet must be transferred to another deep container. Next, the onion is chopped in a blender, which is then sent to the fish. Eggs are broken there, flour is poured in, and spices are added. The resulting minced meat must be mixed. The workpiece is ready. Now you can start forming the cutlets. The resulting cutlets are dredged in flour and placed in a frying pan. Fry hake cutlets in a frying pan for 5 minutes on each side over medium heat under a closed lid.