Merluza a la Vasca

Merluza a la Vasca is a traditional Basque dish featuring succulent hake fillets simmered in a vibrant sauce made of fresh vegetables and olive oil. This healthy and flavorful meal is perfect for a light dinner, showcasing the rich culinary heritage of Spain.

Ingredients

• Hake fillets - 300 grams
• Olive oil - 3 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 medium, chopped
• Red bell pepper - 1 medium, chopped
• Green bell pepper - 1 medium, chopped
• Tomatoes - 2 medium, chopped
• White wine - 100 ml
• Vegetable broth - 150 ml
• 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 chopped onion and minced garlic, sauté until the onion is translucent.
3. Stir in the chopped red and green bell peppers and cook for about 5 minutes until they soften.
4. Add the chopped tomatoes and cook for an additional 5 minutes, stirring occasionally.
5. Pour in the white wine and let it simmer for 2-3 minutes to reduce slightly.
6. Add the vegetable broth and season with salt and black pepper, bringing the mixture to a gentle simmer.
7. Carefully place the hake fillets into the skillet, cover, and cook for 8-10 minutes, or until the fish is cooked through and flakes easily with a fork.
8. Garnish with fresh parsley before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 18 g
• Fiber: 3 g
• Sugar: 6 g
• Sodium: 450 mg
• Cholesterol: 80 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

• Rich source of omega-3 fatty acids from fish, promoting heart health.
• High in protein, aiding in muscle repair and growth.

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