Last updated on February 15th, 2023 at 12:25 pm
Are you in the mood for a healthy, tasty dinner that comes together in no time? Look no further; I’ve just the hake fish recipe for you—a mouth-watering Lemon-Parsley Hake fillet accompanied by nutty bulgur wheat and sweet, caramelized carrots.
This Lemon-Parsley Hake Fish recipe with Bulgur Wheat and Carrots is perfect for those who want a healthy and delicious dinner without spending hours in the kitchen. With its simple ingredients and easy-to-follow instructions, you’ll have a nutritious and satisfying meal.
The hake fillets are lightly seasoned with lemon juice, zest, and chopped parsley, adding fresh flavor. The nutty bulgur wheat pairs perfectly with the sweetness of the caramelized carrots, while the cherry tomatoes provide a pop of juicy sweetness.
Delicious Low Calorie Hake Fish Recipe
This hake fish recipe is perfect for a balanced, filling, and flavorful meal. And with its simple ingredients and short cook time, this recipe is ideal for busy weeknights when you want a nutritious dinner on the table quickly.
So, please gather your ingredients, and let’s start cooking! This Lemon-Parsley Hake Fish recipe with Bulgur Wheat and Carrots is a dish that your whole family will love and will become a staple in your mid-week dinner plans.
Lemon-Parsley Hake with Bulgur Wheat and Carrots
Equipment
- 1 Large skillet or frying pan with a lid
- 1 Cutting board
- 1 Chef's knife
- 1 Measuring cups and spoons
- 1 Zester or grater
- 1 Juicer (optional)
- 1 Wooden spoon or spatula for stirring
- 1 Tongs For flipping the fish fillets
- 1 Strainer draining the cooked bulgur wheat.
Ingredients
- ½ Onion Chopped
- ½ Lemon Juiced and zested
- 125 g Cherry Tomatoes halved
- 5 g Parsley chopped
- 250 g Hake Fillets
- 1 Vegetable Stock Sachet
- 120 g Bulgur Wheat
- 2 Carrots Peeled and diced
- Oil For Cooking
- Salt & Pepper To Taste
Instructions
- In a saucepan, cook the bulgur wheat in boiling salted water according to the package instructions, about 15 minutes.
- In a separate saucepan, heat a little oil and add the diced carrots. Cook until tender, about 10 minutes.
- In a frying pan, heat a little oil and cook the hake fillets until golden brown, about 5 minutes per side.
- In another frying pan, heat a little oil and cook the chopped onion until soft, about 5 minutes.
- Add the cherry tomatoes to the pan with the onion and cook until they begin to soften, about 5 minutes
- .In a small bowl, mix together the lemon juice, zest, and chopped parsley.To the pan with the cherry tomatoes and onion, add the vegetable stock sachet and cook for a few minutes.
- Serve the hake fillets over a bed of the cooked bulgur wheat and carrots.
- Spoon the cherry tomato sauce over the hake and sprinkle the lemon-parsley mixture over the top.
- Season with salt and pepper to taste. Enjoy!
Video
Notes
- Use fresh and high-quality ingredients for the best flavor and texture.
- Cut the cherry tomatoes in half and chop the parsley and onion finely.
- Season the hake fillets with salt and pepper to taste before cooking.
- Cook the onions in a bit of oil until soft and fragrant.
- Add the cherry tomatoes and parsley to the pan, then gently place the hake fillets on top.
- Cook the hake on each side for 5-7 minutes until golden brown.
- Stir in the vegetable stock and bulgur wheat, then add enough water to cover the mixture.
- Add the diced carrots on top, then cover the pan and let everything simmer for 10-12 minutes.
- Once the bulgur is fully cooked, and the liquid has been absorbed, remove the pan from heat.
- Serve hot, garnished with lemon zest and extra parsley, if desired.
- Adjust the seasoning to your taste, adding more salt or pepper as needed.
- Ensure the hake fillets are evenly spaced in the pan to ensure even cooking.
- Keep the lid on the pan while simmering to trap the steam and cook everything evenly.
- Don’t overcook the hake fillets; they will become tough and dry.
Serve with green vegetables or a salad for a balanced meal.
What type of fish can I use for this recipe?
Hake is the recommended fish for this recipe, but any firm-fleshed fish like cod, halibut, or pollock would work well.
Can I use dried herbs instead of fresh parsley?
You can use dried herbs instead of fresh parsley, but the flavor will differ. Use about one teaspoon of dried parsley instead of 5 grams of fresh.
Can I use a different type of grain instead of bulgur wheat?
Yes, you can use a different type of grain, like quinoa or brown rice. Just make sure to adjust the cooking time and liquid accordingly.
How do I know when the bulgur wheat is fully cooked?
The bulgur wheat is fully cooked when it has absorbed all the liquid and has a tender yet slightly chewy texture.
Can I use canned cherry tomatoes instead of fresh ones?
Yes, you can use canned cherry tomatoes instead of fresh ones, but the flavor and texture may differ. Drain the canned tomatoes before using them.
Can I skip the vegetable stock and use water?
You can skip the vegetable stock and use water, but the dish will have less flavor. You can also use chicken or fish stock if you prefer.
Can I make this recipe ahead of time and reheat it later?
You can make this recipe and reheat it in the oven or stove. Store it in an airtight container in the refrigerator for up to 3 days.
Can I make this recipe in a slow cooker?
Yes, you can make this recipe in a slow cooker. Simply brown the onions, add the cherry tomatoes and parsley, then place the hake fillets on top. Add the bulgur wheat and water, then cook on low for 4-6 hours.
Can I make this recipe in a pressure cooker?
Yes, you can make this recipe in a pressure cooker. Cook the onions and cherry tomatoes, then place the hake fillets on top. Add the bulgur wheat and water, then cook on high pressure for 8-10 minutes.
Can I freeze this recipe for later?
Yes, you can freeze this recipe for later. Let it cool completely, then store it in an airtight container in the freezer for up to 3 months. Thaw in the refrigerator overnight, then reheat on the stove or in the oven.
Can I make this recipe vegetarian?
You can make this recipe vegetarian by omitting the hake fillets and using a vegetarian stock instead. You can also add extra vegetables like mushrooms or zucchini.
Can I make this recipe gluten-free?
You can make this recipe gluten-free using a gluten-free grain like quinoa or brown rice instead of bulgur wheat.
Can I use frozen hake fillets instead of fresh ones?
Yes, you can use frozen hake fillets instead of fresh. Just make sure to thaw them completely before using them.
Can I use a different type of lemon for this recipe?
Yes, you can use a different type of lemon, like Meyer or key limes, for this recipe. Just adjust the amount of lemon juice and zest to your taste.
Can I add other spices or seasonings to this recipe?
To suit your taste, you can add other spices or seasonings to this recipe. Try adding garlic, cumin, or paprika for extra flavor.
