Tender Asian-Style Boiled Hake Fillet: A Simple Delight
Nutritional value per serving
Calories200kcal
Carbs8gram
Fat5gram
Protein25gram
Ingredients
- Hake fillets (fresh or thawed) - look for firm, white flesh with a mild smell for freshness400 g
- Water500 ml
- Fresh ginger - select firm, unwrinkled pieces2 cm piece
- Garlic cloves - choose plump cloves without any sprouting2 pieces
- Green onions (spring onions) - use fresh green tops2 pieces
- Light soy sauce2 tbsp
- Sesame oil1 tsp
- Salt1/2 tsp
- White pepper (optional)to taste n/a
This easy-to-make Asian-style boiled hake fillet recipe is perfect for home cooks seeking a light, flavorful, and healthy dish. Featuring simple ingredients like ginger, garlic, soy sauce, and green onions, it brings a wonderful Asian flair to tender white fish. The method ensures your hake is cooked safely and retains moisture and flavor. The total cost for ingredients is approximately $10, €9, £8, or ₹800, making it both affordable and nutritious. One serving contains about 200 kcal, is low in fat, and high in protein, suitable for a light, healthy diet. The recipe is easy to follow, with minimal preparation and a total cooking time of about 20 minutes. Safety tips are included to ensure perfectly cooked, safe-to-eat fish every time.
Preparation instructions
Prepare ingredients
1Slice the ginger thinly, peel and lightly crush the garlic cloves, and chop the green onions into 2-inch pieces. This prep adds aromatic flavor to the broth.
Boil the broth
2In a medium saucepan, bring 500 ml of water to a gentle boil. Add the sliced ginger, crushed garlic, and green onion pieces to the water. This will infuse the broth with fragrant Asian flavors. Boil for 5 minutes.
Add seasoning and fish
3Add the light soy sauce, sesame oil, salt, and white pepper to the boiling broth. Gently place the hake fillets into the broth, making sure they are submerged.
Simmer and cook hake
4Lower the heat to a gentle simmer to avoid boiling the fish too hard. Simmer the hake fillets for 6-8 minutes until they are opaque and flake easily with a fork. The internal temperature of the hake should reach at least 63°C (145°F) to ensure safety.
Remove and serve
5Carefully remove the hake fillets from the broth with a slotted spoon. Serve immediately with some of the broth spooned over top and garnish with fresh green onions if desired.
Cooking Tips
1Avoid overcooking the hake to prevent it from drying out; look for opaque, flaky flesh.
2Use a food thermometer to check the internal temperature for safe eating (63°C/145°F minimum).
3If fresh ginger is unavailable, use 1/2 tsp of ground ginger powder, but fresh is preferred for better flavor.
4You can substitute light soy sauce with tamari for gluten-free option.
5Make sure to wash your hands and utensils well after handling raw fish to prevent cross-contamination.
Equipment needed
- Medium saucepan
- Sharp knife
- Cutting board
- Slotted spoon
- Food thermometer (optional, but recommended for safety)
Shopping List
- [ ] 400 g hake fillets (~$8) - Choose firm, fresh white fish with a mild smell.
- [ ] Fresh ginger (~$0.5) - Pick pieces that are firm and smooth.
- [ ] Garlic (1 bulb, use 2 cloves) (~$0.3) - Look for plump, unwrinkled cloves.
- [ ] Green onions (~$0.3) - Select bright green, fresh stalks.
- [ ] Light soy sauce (~$1 for bottle) - Check for low sodium if preferred.
- [ ] Sesame oil (~$1 for small bottle) - A little goes a long way.
- [ ] Salt (pantry staple)
- [ ] White pepper (optional, pantry staple)
Total approximate cost: $10
FAQ
Can I use frozen hake fillets?
Yes, just make sure to fully thaw them in the refrigerator before cooking to ensure even cooking and food safety.
How do I know when the hake is fully cooked?
The fish should be opaque, easily flake with a fork, and reach an internal temperature of 63°C (145°F). Use a food thermometer for accuracy.
Can I add vegetables to this recipe?
Yes, you can add quick-cooking vegetables like bok choy or mushrooms to the broth during simmering for extra flavor and nutrition.
Is sesame oil necessary?
While sesame oil adds authentic flavor, you can omit it or substitute with a neutral oil if unavailable.
How should I store leftovers?
Store leftover cooked hake and broth in an airtight container in the refrigerator and consume within 2 days. Reheat gently to avoid overcooking.