RECIPES

Grilled hake with bulgur salad

Hake, or “merluza” in Spanish, is a popular fish in Spain due to its mild and delicate flavor, as well as its versatility in the kitchen. It is a staple ingredient in many traditional Spanish dishes. Hake is also a common fish in the waters surrounding Spain, making it easily accessible and fresh. Additionally, it is a healthy and nutritious fish, being a good source of protein and low in fat. Its firm and flaky texture also makes it easy to cook, making it a favorite among home cooks and professional chefs alike.

Preparation time

Temps de preparació

Dificultat

Difficulty

Ingredients

  • Honey
  • Broccoli
  • Lemon
  • Raisins
  • Hake (Fish)
  • Cherry tomatoes
  • Bulgur (Gluten)

Necessary utensils

  • Cutting board
  • Knife
  • Frying pan
  • Pot
  • Bowl
  • Oven tray

Nutritional information (every 100 grams)

Calories114,9 Kcal
Fat0,96 g
of which saturated fat0,18 g
Carbohydrates16,2 g
of which sugar3,33 g
Proteins7,64 g
Salt0,02 g

Preparation time

Difficulty

Ingredients

  • Honey
  • Broccoli
  • Lemon
  • Raisins
  • Hake (Fish)
  • Cherry tomatoes
  • Bulgur (Gluten)

Necessary utensils

  • Cutting board
  • Knife
  • Frying pan
  • Pot
  • Bowl
  • Oven tray

Nutritional information (every 100 grams)

Calories114,9 Kcal
Fat0,96 g
of which saturated fat0,18 g
Carbohydrates16,2 g
of which sugar3,33 g
Proteins7,64 g
Salt0,02 g

Cooking step by step

Cooking
step by step

The bulgur:

Preheat the oven to 200°C.

In a pot, place bulgur, water (2 cups of water per each cup of bulgur), and a pinch of salt. Bring to a boil (covered), then lower the heat to a minimum. Once the bulgur has absorbed almost all the water, turn off the heat and let it rest covered.

El bulgur Merluza a la plancha

The vegetables:

Cut broccoli into florets and spread them with cherry tomatoes on a baking tray. (You can use parchment paper if you have it.)
Drizzle with oil. Season with salt and pepper.
Bake for 15-20 minutes until golden brown. Stir occasionally. 

The hake:

Dry the hake fillets with a paper towel.
Heat a frying pan with a dash of oil over medium-high heat.
Fry the hake on both sides. Usually a couple of minutes per side is enough.
Season with salt and pepper.

The dressing:

Squeeze half of the lemon and mix with honey and a dash of olive oil.
Season with salt and pepper

The salad:

In a bowl, mix bulgur, cherry tomatoes, raisins, and the dressing. 

Your meal:

Cut the remaining lemon into wedges.
Serve hake with broccoli, bulgur salad, and a lemon wedge on the side to squeeze over the fish

Tu plato Merluza a la plancha

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