Frozen hake fillets Mediterranean style: a simple and quick dish to prepare. Light yet flavorful at the same time.
This is one of my favorite dinner-saving recipes: few ingredients, no lengthy preparation, and especially no need to defrost the fish!
The frozen hake fillets with cherry tomatoes, olives, and capers are a light, flavorful dish perfect for when I’m in a hurry but don’t want to give up on something healthy and tasty.
It’s a Mediterranean main dish ready in just over 20 minutes. Ideal for both a quick lunch and a light dinner. Great even if you have last-minute guests.
But let’s see right away how to prepare the frozen hake fillets Mediterranean style.
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- Difficulty: Very easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 4 People
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: All seasons
- Energy 196.98 (Kcal)
- Carbohydrates 6.37 (g) of which sugars 6.82 (g)
- Proteins 17.55 (g)
- Fat 11.28 (g) of which saturated 1.66 (g)of which unsaturated 1.07 (g)
- Fibers 1.22 (g)
- Sodium 244.67 (mg)
Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 4 fillets hake (frozen)
- 10.6 oz cherry tomatoes
- 2 tbsp black olives
- 1 tbsp salted capers (rinsed)
- 2 tbsp extra virgin olive oil
- 1.7 oz water
- to taste salt
- to taste pepper (optional)
- to taste chopped parsley (optional for garnish)
Tools
- 1 Pan
- 1 Spatula
How to Prepare Frozen Hake Fillets Mediterranean Style
In a non-stick pan, pour a drizzle of oil and add the halved cherry tomatoes.
Add a dash of water and let the cherry tomatoes soften for about 5-7 minutes over medium heat.
Add the black olives and capers, stir well to flavor the cooking base.
Place the still-frozen hake fillets in the pan. Cover with a lid and cook over medium-low heat for about 20 minutes, until the fish is well-cooked and the flavors have blended.
Adjust the salt, and if you like, add a sprinkle of pepper.
Plate the fillets with their sauce, and if desired, finish with a bit of chopped parsley.
Enjoy your meal!
Storage
The dish can be stored in the fridge for 1 day, in an airtight container. Freezing is not recommended, as the fish has already been previously frozen.
FAQ
Can I substitute the hake?
You can use frozen cod, sole, or perch.
