Delicious BBQ Poached Hake Fillet: Simple & Flavorful
Nutritional value per serving
Calories220kcal
Carbs3gram
Fat5gram
Protein30gram
Ingredients
- Fresh hake fillets2 pieces (about 150g each)
- Fresh lemon juice2 tbsp
- Olive oil1 tbsp
- Garlic cloves, minced2 pieces
- Fresh parsley, finely chopped1 tbsp
- Saltto taste n/a
- Black pepperto taste n/a
- Water or fish stock (for poaching liquid)500 ml
This recipe guides you through the easy and safe process of poaching hake fillets on a BBQ for a tender, flavorful result. Poaching on the BBQ allows gentle cooking with smoky BBQ flavors that keep the fish moist and delicate. The total cost of ingredients is approximately $10, €9, £8, and ₹800, depending on market prices. Each serving contains about 220 kcal, making it a light option suitable for pescatarian and low-fat diets. This recipe is easy in difficulty and takes about 30 minutes total including prep and cooking time.
Preparation instructions
Prepare the poaching liquid
1In a heatproof pan or shallow dish suitable for your BBQ, combine water or fish stock with lemon juice, minced garlic, salt, and pepper. Stir well. This poaching liquid will impart flavor and keep the hake moist.
Preheat your BBQ
2Prepare your BBQ for indirect heat cooking and preheat it to a medium-low heat, around 120-140°C (250-280°F). This gentler heat is perfect for poaching.
Place the poaching dish on the BBQ
3Carefully place the pan with the poaching liquid on the BBQ, and bring it to a gentle simmer. The liquid should have small bubbles but not boil vigorously.
Add seasoned hake fillets
4Rinse hake fillets under cold water and pat dry with kitchen paper. Season both sides lightly with salt and pepper. Gently place the fillets skin-side down (if skin-on) into the simmering poaching liquid.
Poach the hake fillets
5Cover the pan with a lid or foil to retain heat and moisture. Let the hake poach gently for 10-12 minutes, depending on thickness, until opaque and flakes easily. Using a food thermometer, check the internal temperature has reached at least 63°C (145°F) to ensure it is fully cooked and safe to eat.
Finish with olive oil and parsley
6Carefully remove the hake fillets from the liquid using a slotted spatula, letting excess liquid drip off. Drizzle with olive oil and sprinkle with chopped fresh parsley for freshness and aroma.
Cooking Tips
1Use fresh hake if possible; fresher fish makes for better flavor and texture.
2Avoid cross-contamination by using separate cutting boards and utensils for raw fish and other ingredients.
3If you don’t have a lid for the poaching pan, tightly cover it with foil to trap heat.
4You can substitute fish stock with vegetable stock or just water seasoned well with lemon and herbs.
Equipment
- BBQ with lid
- Heatproof shallow pan or dish
- Cooking thermometer
- Knife and cutting board
- Spoon and spatula
- Measuring spoons
Grocery shopping list
- [ ] Fresh hake fillets (2 pieces, about 150g each) - Approx. $8 / €7 / £6 / ₹700
- Tip: Choose fillets that smell fresh (like the sea, not fishy), with firm flesh and no discoloration.
- [ ] Fresh lemons (2 tablespoons lemon juice) - Approx. $0.50 / €0.50 / £0.45 / ₹30
- Tip: Pick lemons heavy for their size, bright yellow, and with firm skin.
- [ ] Olive oil (1 tbsp) - Approx. $0.25 / €0.25 / £0.20 / ₹20
- Tip: Use extra virgin olive oil for better flavor.
- [ ] Fresh garlic (2 cloves) - Approx. $0.10 / €0.10 / £0.10 / ₹5
- Tip: Use firm cloves without sprouting.
- [ ] Fresh parsley (1 tbsp chopped) - Approx. $0.20 / €0.20 / £0.15 / ₹15
- Tip: Choose bright green leaves without wilting.
- [ ] Salt and black pepper - negligible cost
- [ ] Water or fish stock (500 ml) - Approx. $0.20 / €0.15 / £0.15 / ₹10
- Tip: Use low-sodium stock if available for better control of saltiness.
Total estimated cost: $9.25 / €8.70 / £7.85 / ₹780
FAQ
Can I use frozen hake fillets for this recipe?
Yes, you can use frozen hake fillets; just make sure to thaw them completely in the refrigerator before poaching to ensure even cooking and food safety.
What if I don't have a BBQ with indirect heat?
You can poach the hake fillets gently on your stovetop in a covered pan using the same prepared poaching liquid and cooking time, maintaining a gentle simmer.
How do I know when the hake fillet is fully cooked?
The hake is done when it turns opaque, flakes easily with a fork, and reaches an internal temperature of 63°C (145°F). Using a cooking thermometer is the most reliable method.
Can I add other herbs or spices to the poaching liquid?
Absolutely! You can add herbs like dill, thyme, or bay leaves, or spices like peppercorns to enhance the flavor, just avoid overpowering the delicate fish taste.