Merluza a la Kosher

Merluza a la Kosher is a delightful Spanish dish featuring tender hake fillets, gently cooked in a fragrant tomato and vegetable sauce. This dish beautifully marries Mediterranean flavors with kosher principles, making it a perfect option for a wholesome dinner.

Ingredients

• Hake fillet - 300 grams
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 small, diced
• Red bell pepper - 1, diced
• Tomatoes - 2 medium, diced
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - 2 tablespoons, chopped
• Lemon - 1, juiced

Steps

1. Heat olive oil in a medium skillet over medium heat.
2. Add minced garlic and diced onion, sauté until translucent, about 3-4 minutes.
3. Stir in the diced red bell pepper and cook for an additional 3 minutes.
4. Add the diced tomatoes and paprika, season with salt and black pepper, and let cook for 10 minutes until the sauce thickens.
5. While the sauce simmers, season the hake fillets with salt and pepper.
6. Gently place the hake fillets into the skillet, spooning some sauce over them.
7. Cover and cook for about 8-10 minutes, or until the fish is opaque and flakes easily with a fork.
8. Remove from heat, drizzle with lemon juice, and garnish with chopped fresh parsley before serving.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 12 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 80 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Water: 0.2 L

Health Benefits

• High in Omega-3 fatty acids, promoting heart health.
• Rich in protein, supporting muscle health and recovery.

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