How to cook a hake in the oven - 5 step by step recipes

Nutritionists do not get tired of repeating the benefits of sea fish, so they recommend eating it at least twice a week. In the article I will consider delicious recipes for hake cooked in the oven, which diversify the menu and partially change the idea of ​​cooking fish dishes.

Tasty and juicy hake recipe in the oven in foil

Hake is not quite suitable for frying, as it becomes dry and loses taste due to its low fat content. But baking is an ideal option. Cooking in the oven using foil will help maintain juiciness.

• Three carrots on a grater, finely chop the onion, put in a pan, fry in vegetable oil.
• We mix ketchup and mayonnaise, wash the fish, rub with spices, salt, spread on foil. We put fried vegetables and cooked sauce (from ketchup and mayonnaise) on top.
• Sent in the oven for 40 minutes. The temperature is 180 degrees.

Serve such a juicy fish with rice, potatoes or vegetable salad.

Hake with potatoes and vegetables

• hake - 2 pcs.;
• potato - 6 pcs.;
• onion - 2 pcs.;
• mozzarella - 60 g;
• tomato - 1 pc.;
• dill - a twig;
• lemon juice - 1 tbsp. l .;
• vegetable oil.

1. My fish, let it dry a little, cut along, remove the ridge.
2. Peel the potatoes, rinse, cut into circles. Lubricate the form with vegetable oil, put the potatoes in 4 rows, pepper, salt.
3. Season the hake with lemon juice, spread it on the skin of a potato pillow so that the vegetable gets the maximum fish flavor.
4. Rub the mozzarella on a medium grater, finely chop the dill, mix the components. Cut the onion rings and spread along the fish, a little salt.
5. On top again lay the layer of potatoes, salt, pepper. We cover the baking sheet with foil and send everything to the oven for 40 minutes. The temperature is 160 degrees.
6. After 40 minutes, remove from the oven, sprinkle with grated cheese and herbs, send back for 10 minutes to get a delicious cheese crust. You can decorate with fresh tomatoes.

How to bake whole hake carcasses

According to this recipe, the fish is cooked on a baking sheet without foil, but retains juiciness and taste. Lemon gives a special touch and this is not only sourness, but also a beautiful crust.

• hake - 3 carcasses;
• lemon - 1 pc.;
• salt, ground black pepper;
• favorite spices;
• mayonnaise;
• vegetable oil.

1. We clean the hake from the fins and all the excess, wash it and we begin to pickle. For marinade we take mayonnaise, add spices to it. The resulting mixture rub the fish.
2. Cut the lemon into circles, divide them in half. We put a few slices inside the fish, a few slices - on top of the carcasses. Leave to marinate for 15 minutes.
3. We grease the baking sheet with vegetable oil, put the pickled carcasses on it. We send to the oven preheated to 200 degrees for 25 minutes.
4. We put the oven into grill mode to make the dish brown. 5 minutes is enough.
5. Before serving, decorate with fresh cucumbers, tomatoes, beloved greens.

Interesting and original hake dishes

Sour Cream Recipe

• 600 g hake;
• 210 g sour cream;
• 2 onions;
• 60 g of flour;
• 45 g margarine;
• pepper, salt.

1. Divide the fish across into portions, salt and pepper, leave it on the table for 15 minutes, let it be slightly marinated.
2. Roll each piece in flour and fry on margarine on both sides until golden brown. After that, transfer to a form smeared with margarine.
3. Sauté finely chopped onion and lay it on top of the hake. We pour these components on top with sour cream, salt.
4. We put in the oven for 17-20 minutes at a temperature of 200 degrees.
5. Serving this amazing dish is best with fresh vegetables or fried potatoes in oil.

Recipe with nuts and dried fruits

• 800 g hake;
• 50 g of raisins;
• 70 g of vegetable oil;
• 100 g of almonds and walnuts;
• 500 g of tomatoes;
• salt pepper;
• greenery.

1. We clean the hake and cut into medium pieces, sprinkle with spices.
2. In a pan, heat the vegetable oil, fry the slices until they find a light, light crust.
3. We shift to a form oiled. Bake for 20 minutes at 200 degrees.
4. Pour the tomatoes with boiling water, stand for several minutes. Rinse with cool water, remove the skin, cut into small cubes.
5. We spread the tomatoes in a frying pan and simmer until they acquire a puree state. Salt and pepper the tomato harvest.
6. Fry raisins and almonds, chop walnuts.
7. We spread hake on a plate, pour tomato sauce, sprinkle with dried fruits and nuts, decorate with herbs.

Cooking technology

You can cook hake at home in sour cream, in sauce, with vegetables or cheese. Baked fish is juicy and tender, if you carefully consider baking. Fish dishes are prepared quickly, so do not add to them foods that require a long heat treatment.

Usually hake is baked in the oven at a temperature of 200 degrees for about 20 minutes. Create delicious and original lunch possible for an hour.

Nutritional value and calorie content

In a baked hake, only 98.77 kcal per 100 grams, 17.2 g of protein, 2.84 g of fat and 0.46 g of carbohydrates. Protein is easily digested. The meat of this fish contains: vitamins A, C, E, group B, copper, magnesium, phosphorus, iodine, sodium, potassium, calcium, sulfur, iron, fluorine, zinc and manganese.

The benefits and harms of hake meat

Hyuk is suitable for those with diabetes, watching weight. Fish is low-calorie, therefore it is considered a dietary product that does not allow fats to accumulate in the body. The vitamin and mineral complex found in meat helps balance the diet.

It has been clinically proven that hake caviar is the leader in the content of OMEGA-3 polyunsaturated acids, which is useful for the nervous system and the prevention of hypertension. Meat is also suitable for those who have problems with the thyroid gland, because it contains iodine.

The main thing is not to forget about a sense of proportion. Hake contains a lot of iron, which can cause constipation. It should be cautious for people with an impaired acid-base balance, an allergy to seafood, and protein intolerance.

A feature of the hake is its tendency to accumulate heavy metals and mercury, so it is important to know where it is caught.

When buying frozen carcasses, check that there are no stabilizers in the composition. These substances help maintain the shape of the product, but in large quantities negatively affect health.

Useful Tips

In stores, ready-made hake or headless carcasses are for sale. The following tips will help you choose the right product for your delicious meals.

• Pay attention to the color: the hake meat should have a light beige color with a pale pink or purple hue.
• If you buy a frozen product, inspect the ice: optimally if the ice crust is small in thickness.
• Choose medium-sized carcasses.
• If you choose a carcass with your head, look at the eyes and gills. The eyes should not be cloudy, and the gills should go very far.

You can cook a delicious hake if you use the right spices. Choose special mixes for fish dishes or add no more than one or two spices to preserve the taste of meat.

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Fish in the human diet does not lose relevance. I reviewed some of the simplest, quickest, but most delicious hake recipes that can go into your cookbook.