Dill Hake with Warm Cauliflower-Cucumber Cream, Sautéed Green Beans and Citrusy Almonds
🩺 Diabetic-Friendly
Intermediate

Dill Hake with Warm Cauliflower-Cucumber Cream, Sautéed Green Beans and Citrusy Almonds

An original, balanced dish of golden-seared hake with fresh dill and lemon, served over a warm cauliflower-cucumber cream, with sautéed green beans and toasted almonds finished with a citrus touch.

20 minPrep
25 minCook
45 minTotal
4Servings
Gluten-FreeLow CarbHigh ProteinDiabetic-Friendly

Important notice: This recipe is not medical advice. Consult your healthcare professional.

Ingredients

Adjust servings
4
  • 4 600 g hake fillets (skinless, en porciones individuales)
  • 1 500 g cauliflower (en floretes small)
  • 1 180 g cucumber (pelado, without semillas and diced)
  • 1 300 g green beans (despuntadas)
  • 1 40 g sliced almonds (for tostar)
  • 1 120 g plain Greek yogurt (without sugar)
  • 1 180 ml vegetable broth (without sugar added)
  • 1 1 unit lemon (2 tbsp de zumo, divididos)
  • 1 12 g fresh dill (chopped, divided)
  • 2 2 cloves garlic (chopped)
  • 1 45 ml olive oil (divided)
  • 1 5 ml Dijon mustard (for the merluza)
  • 1 6 g salt (or to taste, divided)
  • 1 2 g black pepper (or to taste, divided)

Nutrition facts

per serving

320 kcal
Calories
35 g
Protein
12 g
Carbs
15 g
Fat
4 g
Fiber
8 g
Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

DairyTree NutsFishMustard

Instructions

  1. 1

    1. Preheat the oven to 200 °C / 400 °F. Spread the cauliflower on a sheet pan, toss with 15 ml (1 tbsp) olive oil, half the salt, and some black pepper. Roast for 18 minutes, until tender and lightly golden.

  2. 2

    2. Meanwhile, boil or steam the green beans for 3 to 4 minutes until crisp-tender. Drain and set aside.

  3. 3

    3. In a small dry skillet, toast the sliced almonds over medium heat for 2 to 3 minutes, stirring often, until golden. Mix them with half of the lemon zest and set aside.

  4. 4

    4. In a bowl, combine 15 ml (1 tbsp) lemon juice, Dijon mustard, half of the chopped dill, 15 ml (1 tbsp) olive oil, a pinch of salt, and black pepper. Rub the hake fillets with this mixture and let them rest for 10 minutes.

  5. 5

    5. Transfer the roasted cauliflower to a blender or food processor with the Greek yogurt, vegetable broth, cucumber, 1 garlic clove, the remaining lemon juice, a pinch of salt, and black pepper. Blend until smooth. If you want it warmer, transfer it to a saucepan and heat gently for 2 minutes over low heat without boiling.

  6. 6

    6. Heat 15 ml (1 tbsp) olive oil in a large skillet over medium-high heat. Cook the hake for 3 to 4 minutes per side, depending on thickness, until golden on the outside and just flaky in the center.

  7. 7

    7. In the same skillet, add the remaining 15 ml (1 tbsp) olive oil and the other garlic clove. Sauté for 30 seconds, then add the green beans. Cook for 2 minutes, add the remaining dill, a little salt and pepper, and toss well.

  8. 8

    8. To serve, spoon the warm cauliflower-cucumber cream onto the plates. Place the hake on top, add the sautéed green beans on the side, and finish with the citrus almonds and the remaining lemon zest.

  9. 9

    9. Serve immediately to keep the contrast between the warm cream, the golden fish, and the crunchy almonds.

Chef tips

Pat the hake dry before cooking for better browning. If the cream is too thick, add 1 to 2 extra tablespoons of warm broth until you reach the desired texture.

Substitutions

You can substitute the hake with fresh cod or pollock. Dill can be replaced with fresh parsley, and almonds can be swapped for sunflower seeds if you want to avoid tree nuts.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

  • Illustrative image: Countertop blenderIllustrative image

    Ninja Professional BL610 Blender

    Smoothies, sauces and soups

    • Smoothies, sauces and soups
    • Easy-to-wash jar
    • Check the power and jar size
    View on Amazon
  • Illustrative image: Air fryerIllustrative image

    Cosori Pro LE 5 Qt Air Fryer

    Browning and baking with little oil

    • Browns food with very little oil
    • Handy for vegetables, chicken and reheating
    • Check the basket capacity
    View on Amazon
  • Illustrative image: Digital kitchen thermometerIllustrative image

    TempPro TP19H Digital Thermometer

    Checking doneness of meat and chicken

    • Checks doneness of meat and chicken
    • Quick reading
    • Clean the probe after each use
    View on Amazon

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