Stewed hake

Ingredients

• 600 g (1⅓ lb)hake
• to tastecoriander
• 100 ml (½ cup)white wine
• 75 ml (⅓ cup)olive oil
• juice of ½lemon
• 1 largeonion
• 4 clovesgarlic
• to tastepepper
• to tastesalt

Instructions

1. 1

   Marinate the fish

   Season the hake with salt and pepper, then add chopped coriander, white wine, peeled garlic and lemon juice. Leave it to marinate for 1 hour.

2. 2

   Stew the hake

   Warm the olive oil in a saucepan and add the sliced onion. Cook over a low heat, stirring occasionally, until the onion starts to turn slightly golden. Add the fish and its marinade, cover with a lid and cook over a medium-low heat for about 25 minutes.

3. 3

   Serve the fish

   Turn off the heat and serve the hake with white rice or boiled potatoes.

What is Portuguese stewed hake?

Hake is a mild, flaky white fish that is well suited to gentle cooking in a covered pan. This Portuguese-inspired version pairs it with familiar Mediterranean flavours: olive oil, onion, garlic, coriander, lemon and white wine.

The marinade seasons the fish before it cooks, while the covered pan brings the fish and its aromatic liquid together. Rice or boiled potatoes make a simple accompaniment for the juices.

Nutrition and macros by portion

The nutrition label shows one serving as written: 570 calories, 54g protein, 5g carbs, 35g fat.

Hake supplies most of the protein, while the olive oil accounts for much of the fat and energy. The onion, lemon and wine contribute a smaller amount of carbohydrate; serve with a moderate portion of rice or potatoes and add vegetables to round out the plate.

Why marinate the hake?

Coriander, lemon and wine give the mild fish its main flavour. The recipe calls for a 1-hour marinade, so allow for that resting time in addition to the stated 35-minute total.

Build the onion base gently

Onion: slice it and cook it slowly in the olive oil until it begins to turn slightly golden. Stir from time to time so it softens evenly rather than catching on the bottom of the pan.

Garlic: the peeled cloves go into the marinade with the fish. They flavour the cooking liquid as the covered pan simmers.

Cook the fish gently

Once the hake and marinade are in the saucepan, keep the lid on and use a medium-low heat for about 25 minutes, as directed. Gentle cooking helps the fish stay tender; avoid stirring it roughly, as the flakes can break apart.

Check the texture

The hake should be opaque and flake easily when gently tested with a fork. Fish thickness and the heat of the pan can affect timing, so check towards the end of the stated cooking time and avoid continuing to cook once it is done.

Serve with a simple side

White rice or boiled potatoes are the suggested accompaniments and both work well with the pan juices. Spoon some of the onion and cooking liquid over the fish and side when serving.

Recipe notes & tips

• Chop the coriander before adding it to the marinade so it flavours the fish evenly.
• Slice the onion to a similar thickness so it softens at the same rate.
• Keep the heat low while softening the onion, stirring occasionally.
• Use a pan with a lid that fits well to keep the fish and marinade covered.
• Serve soon after cooking, while the hake is tender and flaky.

Variations

• Add parsley: replace some or all of the coriander with chopped parsley.
• Use extra lemon: add a little more lemon juice for a sharper marinade.
• Choose another white fish: use a similar amount of a mild, firm white fish.
• Add sliced potatoes: serve the stew over boiled potatoes as suggested.
• Serve with rice: use plain white rice to soak up the cooking juices.

Common mistakes to avoid

• Skipping the marinade: allow the full 1 hour so the fish has time to take on the seasonings.
• Cooking the onion too fast: keep the heat low and stir occasionally until it is just slightly golden.
• Using high heat for the stew: maintain a medium-low heat so the fish cooks gently.
• Leaving the pan uncovered: cover it with a lid while the fish cooks.
• Overcooking the hake: check that it flakes easily and stop cooking once it is opaque.

How to store

Refrigerate leftovers in a covered container within 2 hours and eat within 1–2 days. Reheat gently in a covered pan until piping hot throughout, taking care not to break up the fish.

Frequently asked questions