Katie's Healthy Bites: Introducing Hake & Turbot

by in Healthy Recipes, March 28, 2010

Turbot with Mushrooms
I heart fish. I love to cook and eat them — knowing they are really good for me is even better. However, I get tired of the same old thing: cod, salmon and tilapia. To spice it up, I’ve started mixing in hake and turbot — what I refer to as “the other white fish.” Never tried these? Here are two dishes to start with.

What Is Hake?
Popular in Spanish and other Mediterranean cuisines, hake is similar to cod and has a mild, slightly sweet flavor. When cooked, its texture becomes flaky and delicate. You can easily pan sear, sauté or roast hake. I love pairing this inexpensive fish with fresh, bright herbs such as dill and chives and adding it into colorful recipes.

Hake With Oven Roasted Tomatoes
This simple dish comes together in no time. You can sub cod, tilapia or other white fish, too.
Servings: 4

1 pint cherry or grape tomatoes
2 tablespoons extra-virgin olive oil, divided
4 garlic cloves, whole
Salt and pepper, to taste
1 1/2 pounds hake, divided into four pieces
1 lemon, juice and zest
1 tablespoon fresh dill, chopped

Preheat the oven to 425 degrees Fahrenheit. Cut the tomatoes in half. Toss them in a large bowl with 1 tablespoon olive oil, garlic, salt and pepper. Transfer to a baking sheet, cut side up, and roast until soft and juicy, about 20 minutes.

While tomatoes are cooking, place cod on a baking pan. Season with salt, pepper, lemon juice, lemon zest and remaining olive oil. When the tomatoes have about 10 minutes of cooking to go, place cod in 425-degree oven and bake for 8 to 10 minutes or until flaky but moist. Remove the cod and tomatoes from the oven. Toss tomatoes with dill and top fish with the mixture.

Nutrition Info:
Calories: 190, Fat: 8.25 grams, Protein: 23 grams, Carbohydrates: 6 grams, Sugar: 3 grams, Cholesterol: 52 milligrams Sodium: 71 milligrams,  Fiber: 1 gram

Trying Out Turbot
Turbot is a large, flat fish that comes from the shallow waters of the Mediterranean and North Atlantic, to name a few places. This fish has wonderfully meaty fillets that have an almost buttery flavor; it tastes rich and decadent with little added fat. Turbot is a bit on the expensive side but worth the extra cost. I like to prepare turbot with more earthy flavors such as mushrooms and thyme.

Turbot With Wild Mushrooms (shown above)
This is always a favorite in my house. You can substitute lemon sole, halibut or any white flaky fish.
Servings: 4

1 1/2 pounds turbot, split into 4 pieces
2 lemons, juiced
2 teaspoons lemon zest
4 cups wild mushrooms
2 tablespoons parsley, chopped
2 teaspoons fresh thyme, chopped
1 tablespoon olive oil
Salt and pepper, to taste

Preheat oven to 400 degrees Fahrenheit. Place turbot in a baking dish, skin side down. Season fish with salt and pepper and the juice of one lemon. Bake in oven for 8 to 10 minutes or until flaky but moist.

While fish is cooking, heat the oil in a sauté pan. Add the mushrooms, the juice of the other lemon and the lemon zest. Cook 5 minutes or until mushrooms are tender. Add parsley the parsley and thyme and season with salt and pepper. Cook 1 to 2 minutes and then top each piece of fish with 1/4 of mushroom mixture. Serve.

Nutrition Info:
Calories: 212, Fat: 8.7 grams, Saturated Fat: 1.81 grams, Protein: 29.5 grams, Carbohydrates: 4.3 gram, Cholesterol: 81 milligrams, Sodium: 325 milligrams, Fiber: .79 grams

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Comments (7)

  1. Chris says:

    Back in the 80s, I used to love cooking/eating Turbot, but I cannot find it at all anymore. Unfortunately I live in landlocked Utah, and don't have access to fresh fish anyway, but I do miss the turbo. I cannot seem to find a lot of cod fillets anymore either. I will ask my grocer though! Thanks for the great recipies!

  2. Vladimir says:

    Wow, that looks good and yummy, and yes that is true that knowing it is healthy for you makes it way better and appealing :)

  3. Lupe says:

    Well, this sounded really good but I'm not sure what happened. I followed the turbot receipe, baked in oven 8-10 minutes and when I checked it, the fish was mush, literally! Not sure what happened but would appreciate any ideas.

    • katie says:

      Hi Lupe…sorry the recipe didnt work for you. Every oven is a bit different…you may have needed to cook the fish a bit longer. Try again, it is so yummy!

    • Justin says:

      It's very possible that you had a frozen piece of fish. If that's the case you need to pat the fish with paper towels to absorb all the moisture out of them. That moisture in the fish will often cause it to become mushy through the cooking process. Good luck!

  4. hgh says:

    Woo ! I really appreciate it ,it looking very nice and spicy I will try it out in my home …

  5. katie says:

    Was the fish previously frozen? Undercooked? Every oven is a bit different so you may have needed more cooking time. Turbot has a meaty flake so it should not be mushy but firm when cooked.

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