Preparation
A healthy and balanced dish that combines the lightness of hake with the consistency of bean rice. Ideal for those seeking a nutritious meal without complications.
Cooking Instructions
1. Season the hake
Season the hake medallions with salt, pepper, lemon juice, and half of the olive oil. Let marinate while you prepare the rest.
2. Prepare the bean rice
In a pot, heat 2 tablespoons of olive oil and sauté the onion and garlic until translucent. Add the rice and coat well.
3. Cook the rice
Add the drained beans, fish stock (or water), and salt. Bring to a boil, then reduce heat, cover, and cook for 15-18 minutes until the rice is tender.
4. Prepare the baking tray
While the rice cooks, line a baking tray with parchment paper.
5. Arrange the hake
Place the medallions on the tray. On each medallion, place a tomato slice and a lemon slice. Sprinkle with sweet paprika.
6. Bake
Bake in a preheated oven at 200°C for 15-20 minutes until the hake is cooked and lightly golden.
7. Finish
Sprinkle chopped parsley and cilantro over the hake. Serve accompanied by the bean rice.
Tips
- The hake is cooked when the flesh flakes easily
- You can substitute with other white fish like sea bream or sea bass
- Lemon enhances the fish flavor and aids digestion
- For more flavor, add white wine to the rice
Notes
Yield: 4 servings Calories: Approximately 420 kcal per serving Dish rich in lean protein, fiber, and omega-3.