Hake with vegetables in a frying pan

6 servings

90 minutes

Hake with vegetables in a pan is a harmony of taste and simplicity. European cuisine is renowned for its ability to combine healthy ingredients while creating nutritious and delicious dishes. Hake, a tender and low-calorie fish, pairs perfectly with fresh vegetables—sweet peppers, onions, carrots, and tomatoes. A light breading and frying give the fish an appetizing crispy crust while simmering in soy sauce reveals rich aromas. This dish is suitable for both family dinners and light festive tables. It can be served hot or warm alongside side dishes or fresh herbs. Each piece is infused with the natural juices of the vegetables, making the flavor rich with a slight sweetness from the tomatoes and pleasant spiciness from the spices. A simple yet refined dish that brings joy in every spoonful.

Energy value per serving

• Calories: 151.1
• Proteins: 10.6g
• Fats: 9.3g
• Carbohydrates: 6.9g

Ingredients

• Hake: 300 g
• Tomatoes: 150 g
• Carrot: 150 g
• Onion: 150 g
• Sweet pepper: 50 g
• Wheat flour: to taste
• Soy sauce: 4 tbsp
• Salt: to taste
• Vegetable oil: 50 ml

Cooking steps

1. Prepare the necessary ingredients.

2. Thaw the fish. The best way to thaw fish is to transfer it from the freezer to the refrigerator, where it will gradually defrost. If the fish was bought by weight, first transfer it to a suitable container and cover it. The second safe and quick method for thawing fish is to take it out of the freezer and place it in a pot of cold water. If you bought the fish in a plastic bag, do not take it out. If the fish was bought by weight, put it in a bag, expel as much air as possible, and place it in cold water. The fish should not come into contact with water or air while thawing.

   Required ingredients:

   • Hake: 300 g

3. Clean the hake from scales, cut off all fins, remove the insides, rinse well, and dry.

   Required ingredients:

   • Hake: 300 g

4. Remove the central bone, cut the fish into small pieces, and season with salt and pepper to taste.

   Required ingredients:

   • Hake: 300 g
   • Salt:  to taste
   • Vegetable oil: 50 ml

5. Pour flour into a separate container. Coat each piece of fish in flour.

   Required ingredients:

   • Wheat flour:  to taste

6. Place the pan on the heat, pour in vegetable oil. When the oil heats up, add the fish coated in flour to the pan, cover with a lid, and fry on medium heat until golden brown.

   Required ingredients:

   • Vegetable oil: 50 ml

7. Flip the fish, add vegetable oil if necessary.

   Required ingredients:

   • Vegetable oil: 50 ml

8. Clean the onion, wash it well, cut it into small cubes or strips, and add it to the pan with the fish.

   Required ingredients:

   • Onion: 150 g

9. Clean and wash the carrots, cut them into cubes or strips, and add them to the pan with the fish and onions.

   Required ingredients:

   • Carrot: 150 g

10. Wash the sweet pepper well, remove the seeds and stems, cut into small cubes or strips, and add to the pan with fish, onion, and carrot.

    Required ingredients:

    • Sweet pepper: 50 g

11. Wash the tomatoes, if they are large, remove the stem and cut into wedges, place in a pan. Fry uncovered for about 10 minutes, stirring occasionally.

    Required ingredients:

    • Tomatoes: 150 g

12. Add 4 tablespoons of soy sauce to the pan, salt to taste if necessary, and stir the ingredients slightly. Cover with a lid and simmer for about 5-7 minutes.

    Required ingredients:

    • Soy sauce: 4 tablespoons
    • Salt:  to taste

13. Serve warm or hot.