Whilst football is suspended, we want to stay connected with our fans and help you stay active and healthy during the COVID-19 outbreak.
Food is particularly important to that, so, first team nutritionist Tom Parry has worked with Manchester City’s Official Partner Gatorade to share a series of healthy recipes for you to make at home.
In this episode, Tom shows you how to make hake with baked vegetables, a super simple recipe, loaded with colourful phytonutrients.
Hake is much leaner and lower in calorie than very oily fish, like salmon, so this is the perfect dish for anyone who is counting their calories.
Ingredients (Serves 4)
- 4 hake fillets
- Sea salt flakes
- Freshly ground black pepper
- 2 red onions, finely sliced
- 2 tbsp olive oil, plus extra if needed
- 1 tsp unsalted butter
- 2 red peppers, finely sliced
- 350g ripe tomatoes, roughly chopped
- Handful black olives, halved
- 1 courgette (about 225g), halved lengthways and sliced into half-moons
- 2 garlic cloves, crushed
- Handful flat leaf parsley, chopped
- 1 tbsp dried oregano
- 3 tbsp balsamic vinegar
Method
- Preheat the oven to 200°C (gas mark 6). Pat the fish dry with kitchen paper and season generously with salt and pepper. Set aside.
- Spread the onions out in a 30 x 20 x 5-cm roasting tray, toss with one tablespoon of the oil and season generously with salt and pepper. Roast for 10 minutes, shaking the tray halfway through.
- Remove the tray from the oven and stir the butter into the onions until melted. Add all the remaining ingredients, but not the fish. Toss so everything is well combined.
- Roast for 40 minutes, shaking the tray occasionally, until the vegetables are very tender and releasing their juices – if they look a little dry add a splash more olive oil.
- Remove the tray from the oven, add the fish, skin-side up, and drizzle with the remaining tablespoon of olive oil. Roast for 10 minutes (the exact time will depend on the thickness of your fish) until just cooked through.
