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Hake Braised in Tomato Sauce

Delicious fish in a delicate tomato sauce with a hint of lemon! Hake braised in tomato is a light, diet-friendly fish in a pleasant sweet-and-sour sauce — a healthy alternative to classic fried fish. Tender hake fillet and a thick, fragrant sauce with garlic and basil make a great combination.

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Hake stewed in tomato
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 64 % 9 g
Fats 14 % 2 g
Carbohydrates 21 % 3 g
64 kcal
GI: 100 / 0 / 0
  • For hake in sauce, it's better to use fillets than a whole fish. With hake, the fillet is free of bones, so it's safe to serve even to small children. The fillet is easier to remove from fish that isn't fully thawed — it's still firm and slices cleanly off the backbone. Frozen hake is sold scaled, headed, and already gutted, so just thaw it a little, rinse it, pat it dry, and remove the fillets with a sharp knife in two cuts along the backbone. Then leave them on a plate to finish thawing. In a deep dish, make the marinade: combine the freshly squeezed juice of one lemon, the zest of that same lemon, salt, and pepper. Lay the fillets in the marinade so they're coated on all sides and leave for about 30 minutes. While they marinate, peel, wash, and finely dice the onion. Sauté it in vegetable oil until soft and translucent. Press the garlic and add it to the onion. Pour in the water, cover, and braise for 7–10 minutes. Cut the tomatoes into small pieces — for a silkier sauce, peel them first by pouring boiling water over them. Add the tomatoes to the skillet with the onion, then add the basil, salt, ground paprika and black pepper, and ketchup (tomato sauce), and braise over low heat, uncovered, for 7–10 minutes. In that time the tomato pieces will soften and the sauce will become smooth. Once the sauce is done, lay the hake fillets — which have marinated long enough by now — on top. Cover the skillet and braise the fish in the sauce for 10–12 minutes. The tender fillet will cook through in that time without falling apart, staying in neat, even pieces in a gorgeous, rich tomato sauce. Serve hot with lemon wedges and basil sprigs. Hake made this way can go with a side or stand entirely on its own. Enjoy!

Caloric content of the products possible in the composition of the dish

  • Onion - 41  kcal/100g
  • Tomatoes - 23  kcal/100g
  • Lemon - 16  kcal/100g
  • Lemon zest - 47  kcal/100g
  • Garlic - 143  kcal/100g
  • Fresh basil - 27  kcal/100g
  • Dried basil - 251  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Vegetable oil - 873  kcal/100g
  • Fried hake - 105  kcal/100g
  • Boiled hake - 95  kcal/100g
  • Hake fresh - 86  kcal/100g
  • Salt - 0  kcal/100g
  • Water - 0  kcal/100g
  • Ground red pepper - 318  kcal/100g
  • Ketchup - 93  kcal/100g

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