Merluza a la Koskera

Merluza a la Koskera is a traditional Basque dish that features tender hake fillets simmered in a rich sauce made from fresh vegetables and herbs, delivering a burst of flavors. This gluten-free recipe is both simple to prepare and perfect for a delightful dinner.

Ingredients

• Hake fillets - 300 grams
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 medium, finely chopped
• Green bell pepper - 1 medium, diced
• Tomato - 1 medium, diced
• White wine - 100 ml
• Fish stock - 200 ml
• Chickpeas (cooked) - 100 grams
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Heat the olive oil in a large skillet over medium heat.
2. Add the minced garlic and chopped onion, and sauté until the onion becomes translucent.
3. Stir in the diced green bell pepper and cook for another 3-4 minutes until softened.
4. Add the diced tomato and cook for an additional 5 minutes, letting the mixture break down.
5. Pour in the white wine and let it simmer for about 2 minutes to reduce slightly.
6. Add the fish stock and chickpeas, and bring the mixture to a gentle simmer.
7. Season with salt and black pepper to taste.
8. Carefully place the hake fillets into the skillet, spooning some of the sauce over them.
9. Cover the skillet and let the fish cook for about 10-12 minutes, or until the hake is cooked through and flakes easily with a fork.
10. Garnish with fresh parsley before serving, and enjoy!

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 30 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids which support heart health.
• High in protein and low in calories, making it great for muscle maintenance.

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