Delicious and Healthy Steamed Hake Fillet
Nutritional value per serving
Calories150kcal
Carbs0gram
Fat3gram
Protein28gram
Ingredients
- Hake fillet400 g
- Lemon (for juice and garnish)1 piece
- Fresh parsley (chopped, for garnish)2 tbsp
- Salt1 tsp
- Black pepper0.5 tsp
- Water (for steaming)500 ml
This recipe shows you how to steam hake fillet, a healthy and delicious fish, quickly and easily. Steaming preserves the fish's delicate flavor and keeps it moist and tender without added fat. The ingredient cost is approximately $10 USD / 9 EUR / 8 GBP / 800 INR for 4 servings. The dish contains about 150 kcal per serving, perfect for a light, nutritious meal suitable for low-fat and low-carb diets. Preparation and cooking is straightforward, great for cooks of any skill level, and takes around 20 minutes in total.
Preparation instructions
Prepare the hake fillet
1Rinse the hake fillet gently under cold running water and pat dry with paper towels. This prevents excess moisture and ensures even cooking. Check the fillet is fresh, no unpleasant odor, and the flesh is firm.
Season the hake fillet
2Lightly sprinkle salt and black pepper evenly over the fillet. Squeeze half of the lemon juice over the fish to add fresh flavor while it steams. Avoid adding too much lemon juice to prevent the fish from becoming tough.
Prepare the steamer
3Fill a pot or a steamer base with about 500 ml (2 cups) of water. Bring the water to a gentle boil over medium heat. Use a steaming basket or heatproof plate placed above the water, ensuring the fish will not touch the water.
Steam the hake fillet
4Place the hake fillet in the steaming basket or on the heatproof plate. Cover with a lid to trap steam. Steam the fish for about 8-10 minutes, depending on thickness. The fish is cooked when it flakes easily with a fork and the internal temperature reaches 63°C (145°F), as measured with a food thermometer.
Serve the steamed hake fillet
5Carefully remove the fillet from the steamer using a spatula to keep it intact. Garnish with freshly chopped parsley and lemon slices. Serve immediately for best texture and flavor.
Cooking Tips
-To avoid cross-contamination, always use separate cutting boards and utensils for raw fish and other ingredients. Wash hands thoroughly after handling raw fish.
-If you don't have a steamer basket, place the fillet on a heatproof plate and position it on a metal rack inside a large pot with a lid.
-Check for doneness by inserting a food thermometer into the thickest part of the fillet. It should read at least 63°C (145°F) to be safe to eat.
-You can add herbs like dill or thyme during steaming for a different flavor profile.
Equipment Needed
- Steamer basket or heatproof plate
- Pot with a lid
- Food thermometer
- Knife and chopping board
- Measuring spoons
- Citrus juicer or fork for lemon juice
Grocery Shopping List
- [ ] Hake fillet (400g): Approx. $8 - look for firm, white fillets with a fresh sea smell; avoid any with strong fishy odor.
- [ ] Lemon (1 piece): Approx. $0.50 - choose firm, brightly colored lemons without bruises.
- [ ] Fresh parsley (small bunch): Approx. $1.50 - select vibrant green leaves without yellowing.
- [ ] Salt and black pepper (pantry staples) - ensure freshness for best flavor.
Total approximate cost: $10
FAQ
How do I know when the hake fillet is fully cooked?
It is done when the flesh is opaque, flakes easily with a fork, and reaches an internal temperature of 63°C (145°F). Use a food thermometer for safety.
Can I steam hake fillet without a steamer basket?
Yes, place the fillet on a heatproof plate and position it on a metal rack inside a large pot with boiling water, covered with a lid.
Is steaming a healthy cooking method?
Yes, steaming preserves nutrients, avoids added fats, and keeps the fish moist and tender.
Can I use frozen hake fillets?
Yes, but be sure to fully thaw the fillets in the refrigerator before steaming, and cook immediately to ensure safety.