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Healthy White Hake on a Bed of Vegetables
Tender hake cooked on a juicy bed of carrots, onions, and tomato paste. A light, flavorful, protein-rich dish for a healthy lunch or dinner.
Ingredients
For 4 servings- Хек (филе)600 g
- Carrot250 g
- цибуля150 g
- Томатная паста50 g
- Water150 ml
- Coconut Oil2 ml
- Salt(optional)
- Ground Black Pepper(optional)
- Smoked Paprika(optional)
- Garlic powder(optional)
- Flat-leaf parsley(optional)
Instructions
- 1
Chop the onion and grate the carrot. Thaw the hake and pat it dry.
- 2
Lightly brush the slow-cooker bowl with coconut oil.
- 3
Turn on the "Sauté" mode. Add the onion and carrot, and cook for 5–7 minutes, stirring occasionally.
- 4
Add the tomato paste, water, and spices. Simmer for another 2–3 minutes.
- 5
Place the hake on top of the vegetables.
- 6
Turn on the "Stew" (or "Slow Cook") mode for 25 minutes.
- 7
Once cooked, leave covered for another 5 minutes.
- 8
Oven method: Cover the baking dish with foil and bake for 25 minutes at 180°C (350°F). Remove the foil and cook for another 10 minutes.
Ingredients
For 4 servingsIngredients
Хек (филе)
600 g
Carrot
250 g
цибуля
150 g
Томатная паста
50 g
Water
150 ml
Coconut Oil
2 ml
Salt
(optional)
Ground Black Pepper
(optional)
Smoked Paprika
(optional)
Garlic powder
(optional)
Flat-leaf parsley
(optional)
Step-by-step instructions
For 4 servings- 1
Chop the onion and grate the carrot. Thaw the hake and pat it dry.
- 2
Lightly brush the slow-cooker bowl with coconut oil.
- 3
Turn on the "Sauté" mode. Add the onion and carrot, and cook for 5–7 minutes, stirring occasionally.
- 4
Add the tomato paste, water, and spices. Simmer for another 2–3 minutes.
- 5
Place the hake on top of the vegetables.
- 6
Turn on the "Stew" (or "Slow Cook") mode for 25 minutes.
- 7
Once cooked, leave covered for another 5 minutes.
Oven method: Cover the baking dish with foil and bake for 25 minutes at 180°C (350°F). Remove the foil and cook for another 10 minutes.
Nutrition per serving
Macronutrients
59% of calories
Helps build and repair muscle tissue.
26% of calories
Provides energy for your body and brain.
15% of calories
Supports hormone production and brain function.
Ingredient nutrition breakdown
| Ingredient | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Хек (филе) | 127 | 25g | 0g | 3g |
| Carrot | 26 | 1g | 6g | 0g |
| цибуля | 15 | 0g | 4g | 0g |
| Томатная паста | 10 | 0g | 2g | 0g |
| Water | 0 | 0g | 0g | 0g |
| Coconut Oil | — | — | — | — |
| Salt | — | — | — | — |
| Ground Black Pepper | — | — | — | — |
| Smoked Paprika | — | — | — | — |
| Garlic powder | — | — | — | — |
| Flat-leaf parsley | — | — | — | — |
Estimated — some ingredients lack nutrition data.
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.
Cook's notes
Be sure to pat the hake dry thoroughly after thawing — this will prevent the bed of vegetables from becoming watery.
Very little oil is needed: a thin layer brushed on is enough.
Do not overcook the hake so it remains juicy.
For a richer flavor, add paprika, dry garlic, or Italian herbs.
For lunch, serve with fresh vegetables, buckwheat, or potatoes.
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