- English
- Українська
- Русский
Hake Under a Vegetable-Yogurt Crust with Fluffy Rice
Tender baked hake under a juicy vegetable-yogurt crust with a light cheese topping. Served with fluffy rice and fresh vegetables — a filling, high-protein, yet light dish for lunch or dinner.
Ingredients
For 1 serving- Hake fish (fillet)200 g
- Рис Басмати60 g
- Carrot50 g
- onion40 g
- Greek Yogurt, 3% Fat40 g
- Сыр Сулугуни15 g
- Olive oil4 g
- bell pepper100 g
- Salt(optional)
- Black pepper corn(optional)
- Paprika(optional)
- Garlic powder(optional)
- Lemon juice(optional)1 tsp
Instructions
- 1
Rinse the rice and boil it in salted water until done.
- 2
Grate the carrot and slice the onion into half-rings. Sauté in a skillet with oil for 4–5 minutes until soft.
- 3
Pat the fish fillets dry, season with salt, pepper, paprika, and garlic powder. Drizzle with lemon juice if desired.
- 4
Place the fish on parchment paper in a baking dish. Spread Greek yogurt on top, distribute the vegetables evenly, and sprinkle with grated sulguni.
- 5
Bake at 180°C for 20–25 minutes until the fish is done.
- 6
Serve with fluffy rice and fresh vegetables.
Ingredients
For 1 servingIngredients
Hake fish (fillet)
200 g
Рис Басмати
60 g
Carrot
50 g
onion
40 g
Greek Yogurt, 3% Fat
40 g
Сыр Сулугуни
15 g
Olive oil
4 g
bell pepper
100 g
Salt
(optional)
Black pepper corn
(optional)
Paprika
(optional)
Garlic powder
(optional)
Lemon juice
1 tsp
Step-by-step instructions
For 1 serving- 1
Rinse the rice and boil it in salted water until done.
- 2
Grate the carrot and slice the onion into half-rings. Sauté in a skillet with oil for 4–5 minutes until soft.
- 3
Pat the fish fillets dry, season with salt, pepper, paprika, and garlic powder. Drizzle with lemon juice if desired.
- 4
Place the fish on parchment paper in a baking dish. Spread Greek yogurt on top, distribute the vegetables evenly, and sprinkle with grated sulguni.
- 5
Bake at 180°C for 20–25 minutes until the fish is done.
Serve with fluffy rice and fresh vegetables.
Nutrition per serving
Macronutrients
35% of calories
Helps build and repair muscle tissue.
46% of calories
Provides energy for your body and brain.
19% of calories
Supports hormone production and brain function.
Ingredient nutrition breakdown
| Ingredient | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hake fish (fillet) | 164 | 36g | 0g | 1g |
| Рис Басмати | 204 | 4g | 44g | 1g |
| Carrot | 21 | 0g | 5g | 0g |
| onion | 16 | 0g | 4g | 0g |
| Greek Yogurt, 3% Fat | 24 | 1g | 2g | 1g |
| Сыр Сулугуни | 46 | 3g | 0g | 4g |
| Olive oil | 35 | 0g | 0g | 4g |
| bell pepper | 20 | 1g | 5g | 0g |
| Salt | — | — | — | — |
| Black pepper corn | — | — | — | — |
| Paprika | — | — | — | — |
| Garlic powder | — | — | — | — |
| Lemon juice | 1 | 0g | 0g | 0g |
Nutrition and calorie figures are approximate. They are calculated from reference data for each ingredient and may differ depending on the specific products and brands you use, their fat content and ripeness, how you measure them, and the actual portion size.
You might also like
Healthy Savory Pies with Egg, Cheese, and Green Onion
30 min≈150 kcal
Baked Eggplants with Tomatoes and Suluguni Cheese
50 min≈77 kcal
Healthy White Hake on a Bed of Vegetables
45 min≈174 kcal
Healthy Slow-Cooker Chicken Drumstick Stew
90 min≈355 kcal
Healthy stuffed peppers with chicken, mushrooms, and millet
105 min≈341 kcal
Flourless Protein Bread
55 min≈83 kcal
Healthy Liver Cake with Mushrooms and Vegetables
65 min≈406 kcal
Healthy Cabbage Rolls with Minced Chicken and Rice
100 min≈592 kcal
Ready to plan your week?
Add this recipe to your meal plan and build healthy habits that stick.
- Save timePlan ahead
- Eat healthyBalanced recipes
- Stay on trackReach your goals