Steamed hake with parsley and garlic


by: Naomi

Hake, also known as whiting, is such a lovely fish, but it isn't used as much as it should be. You can do this dish either with fillets or, if the hake is quits small, ask your fishmonger to cut steaks — across the fish — and serve it on the bone. You really need a mandoline for this, so you can slice the fennel very, very fine. As the hot scobeccio is put on top of the fennel, it cooks sonic of the slices slightly, softening them. It is this contrast with the lovely crunch and freshness of the rest of the fennel that makes it come alive and sing out above the other flavors.


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serves: 4

4 hake fillets or steaks (each about 7 ounces)

2 lemons

4 tablespoons extra virgin olive oil

2 small fennel bulbs

salt and pepper

For the scabeccio:

8 tablespoons extra virgin olive oil

2 cloves garlic (thinly sliced)

handful of parsley ( leaves )

8 tablespoons white wine vinegar

pinch of sugar

Nutrition Facts
Steamed hake with parsley and garlic

Servings Per Recipe: 4

Amount per Serving

Calories: 598

  • Total Fat: 42.3 g
  •     Saturated Fat: 5.9 g
  •     Trans Fat: 0 g
  • Cholesterol: 85.5 mg
  • Sodium: 178.7 mg
  • Total Carbs: 13.5 g
  •     Dietary Fiber: 4.9 g
  •     Sugars: 1.3 g
  • Protein: 37.7 g

how is this calculated?

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1.  Preheat the even to 390°P. Prepare 4 pieces of foil. each twice the length of the pieces of fish. Cut one of the lemons in half and squeeze some juice ever each piece of foil. Place the fish toward one end of each piece of foil and season. Drizzle each with 2 teaspoons of the olive oil. Fold the remaining foil ever the top and fold the edges ever to seal all the way round, so you have 4 foil parcels. Make sure the fish is sealed in properly and there are no holes in the foil; otherwise the steam will be lest and the fish won't cook properly.

2.  Slice the fennel very, very thin and put the slices into a bowl. Mix the juice of the other lemon with the remaining oil and use to dress the fennel. Season.

3.  Put the fish parcels in the oven. Depending on the size, you will need to cook them for between 4 and 8 minutes. Check the largest fillet (they will inevitably be slightly different sizes) by testing with your finger: the flesh should still he soft and moist — don't worry if you think it is slightly undercooked, as the hot sauce you are going to pour over it will finish cooking it on the plates.

4.  While the fish is cooking, make the scabeccio: heat a small pan, add the olive oil and the garlic, and let it fry gently. When it starts to color, add the parsley — be careful, as the water in the parsley may cause the oil to spit a little. Leave for a minute or so to bring the oil back up to temperature, them, very slowly, add the vinegar and them the sugar. It will bubble up and evaporate a little, leaving its flavor without the sharp smell.

5.  By now the fish should be ready. Take it from the oven but don't open the parcels immediately.

6.  Arrange the fennel salad in the middle of your plates. Open the parcels and lift cut the fish with a spatula. Place on top of the fennel. Spoon the juices ever the top, followed by the sauce, and serve.

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