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Baked Hake

This amazing Mediterranean baked hake consists of fish fillets and vegetables cooked together in one pan. It's an excellent easy meal that you can make in less than 30 minutes, perfect for weeknight dinners or healthy lunches. Made with fresh or frozen hake fillets. A healthy dinner with less than 200 calories per serving.
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Dinner
Cuisine: British, Mediterranean
Keyword: easy, fish, hake, healthy, mediterranean
Servings: 4
Calories: 166kcal
Author: Tonje

Ingredients

  • 2 hake fillets
  • 10 black olives
  • 10 green olives
  • 1 (15 oz) can diced tomatoes
  • 1 red pepper
  • 1 orange pepper
  • 1 onion
  • 4 garlic cloves
  • 1 tablespoon olive oil
  • ¼ teaspoon red pepper flakes
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 teaspoon Italian seasoning

Instructions

  • Slice the peppers, and finely dice the onion. Grate, or finely chop the garlic.
  • Heat up the olive oil in a cast iron skillet on medium heat. Add garlic, peppers and onion, and sauté for a minute or two until the onion is soft and translucent.
  • Add the red pepper flakes, salt, pepper and Italian seasoning to the skillet. Sauté for another minute.
  • Then, add canned diced tomatoes and olives. Stir to incorporate the ingredients evenly, and leave the sauce to simmer gently for 3-4 minutes.
  • Place the hake fillets on top of the vegetables. If the fish fillets have skin on, place the skin side down.
  • Bake the hake in the oven at 360 F / 180 C for about 15 minutes, or until the fish easily flakes at the touch of a fork.

Video

Notes

  • Store leftovers in a refrigerator for up to 2 days. Reheat on the stove or in a microwave.
  • Replace the olives and peppers with other vegetables if you prefer.

Nutrition

Calories: 166kcal | Carbohydrates: 8g | Protein: 18g | Fat: 7g | Saturated Fat: 1g | Sodium: 537mg | Potassium: 562mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1989IU | Vitamin C: 79mg | Calcium: 76mg | Iron: 2mg