Persian style hake with baked fennel
Course: Main DishesCuisine: Mediterranean, PersianDifficulty: Easy4
servings25
minutes25
minutesHAKE – delicious and extremely low in fat and calories. You cannot ask for much more. However, it can be done: hake exceeds these advantages with a generous proportion of vitamins B1 and B2, as well as a lot of phosphorus. This mineral contributes to strong bones and healthy teeth, as does the equally significant calcium content in hake. Together a perfect combo! With around 120 micrograms per 100 grams, hake also occupies one of the first places when it comes to iodine content and is therefore ideal for preventing possible deficiency symptoms of this rare trace element that is so important for good hormonal function.
Ingredients
For the Hake:
4 fresh or thawed hake fillets (600g or 21 oz)
1 beaten egg
1 tsp dried dill
0.5 tsp turmeric powder
A pinch of salt
2 tbsp olive oil
For the Fennel:
4 fennel bulbs
3 tbsp olive oil
1 stem of rosemary
1 stalk of thyme
Salt
Pepper
For the Rice:
0.7 cups (150g) brown basmati rice
1 tsp salt for the water
Directions
- Cook the rice in 3 times the amount of boiling salted water or according to package directions for about 35 minutes.
- Remove the hard part of the fennels, wash and cut into thin strips. Grease a clay or glass dish with 1 tablespoon of olive oil and place the fennel in it.
- Add the aromatic herbs on top of the fennel. Season everything with salt and pepper, drizzle with the remaining olive oil and bake in a preheated oven at 356ºF (180°C) (convection oven: 356ºF (180°C); gas: level 2-3) for 25-30 minutes.
- Meanwhile, mix the egg with the turmeric powder, the dill and a little salt and pepper.
- Heat a nonstick skillet with 2 tablespoons of olive oil.
- Dip fillets in egg mixture and bake on both sides over medium-high heat until golden brown.
- Serve hake fillet with rice and baked fennel.
Notes
- Tip: Remember, for weight loss you can only add two tablespoons of carbohydrates, about 30g.
- FENNEL has an exceptionally aromatic aroma and is super healthy. The combination of folic acid and iron promotes blood formation, and several essential oils have the famous beneficial effect on the stomach and intestines. Fat-soluble vitamin E protects blood vessels and may reduce the risk of cancer.
- BROWN RICE is significantly richer in minerals than polished rice. It scores particularly well when compared to its calcium, iron, magnesium, and phosphorus content. In addition, it is a step ahead when it comes to B vitamins, which are important for your nerves and brain, among other things. Grains are high in satiety carbohydrates and contain some protein. Hulled brown rice also provides fiber and a healthy dose of B vitamins.
