- 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.
Cooked 124K times
Ingredients
For 1 serving- Хек (филе)200 g
- Рис Басмати60 g
- Carrot50 g
- цибуля40 g
- Greek Yogurt, 3% Fat40 g
- Сыр Сулугуни15 g
- Масло оливковое4 g
- bell pepper100 g
- Salt(optional)
- Black pepper corn(optional)
- Paprika(optional)
- Garlic powder(optional)
- Лимонный сок(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.
Chef's tip: For extra flavour, marinate the protein in lemon juice, garlic, and herbs for 30 minutes before cooking.
Ingredients
Ingredients
Хек (филе)
200 g
Рис Басмати
60 g
Carrot
50 g
цибуля
40 g
Greek Yogurt, 3% Fat
40 g
Сыр Сулугуни
15 g
Масло оливковое
4 g
bell pepper
100 g
Salt
(optional)
Black pepper corn
(optional)
Paprika
(optional)
Garlic powder
(optional)
Лимонный сок
1 tsp
Ingredient tip
Swap the chicken with grilled tofu or chickpeas for a delicious vegetarian option.
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.
Chef's tip: For extra flavour, marinate the protein in lemon juice, garlic, and herbs for 30 minutes before cooking.
Nutrition per serving
% Daily Value*
- Vitamin A28%
- Vitamin C35%
- Calcium15%
- Iron20%
- Potassium18%
- Magnesium22%
*Based on a 2,000 kcal daily diet.
Macronutrients
35% of calories
Helps build and repair muscle tissue.
48% of calories
Provides energy for your body and brain.
17% of calories
Supports hormone production and brain function.
Ingredient nutrition breakdown
| Ingredient | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Хек (филе) | 169 | 33g | 0g | 4g |
| Рис Басмати | 204 | 4g | 44g | 1g |
| Carrot | 21 | 0g | 5g | 0g |
| цибуля | 16 | 0g | 4g | 0g |
| Greek Yogurt, 3% Fat | 24 | 1g | 2g | 1g |
| Сыр Сулугуни | 46 | 3g | 0g | 4g |
| Масло оливковое | 33 | 0g | 0g | 1g |
| bell pepper | 20 | 1g | 5g | 0g |
| Salt | — | — | — | — |
| Black pepper corn | — | — | — | — |
| Paprika | — | — | — | — |
| Garlic powder | — | — | — | — |
| Лимонный сок | — | — | — | — |
Estimated — some ingredients lack nutrition data.
Reviews (320)
Based on 320 reviews
- 584%
- 412%
- 33%
- 21%
- 10%
- Sarah J.Verified Purchase2 days ago
Delicious and so easy to make! I prepped it for lunch all week and it kept me full and energized.
- Marcus T.Verified Purchase5 days ago
Restaurant-quality at home. The marinade tip in the notes made all the difference — will cook again.
- Priya N.1 week ago
Great balance of protein and veg. I swapped chicken for tofu and it still came out fantastic.
Tips & variations
Prep ahead
Roast the sweet potatoes and cook the grains the night before — the bowl comes together in minutes.
Make it vegetarian
Swap the chicken for grilled tofu or crispy chickpeas without losing the protein punch.
Store & reheat
Keeps for 3 days in an airtight container. Add the avocado fresh, just before serving.
Boost the flavour
A squeeze of lemon and a pinch of flaky salt right before eating brightens the whole bowl.
You might also like
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