Baked hake with walnut-parsley crust over warm eggplant, leek and cannellini bean sauté
🩺 Diabetic-Friendly
Intermediate

Baked hake with walnut-parsley crust over warm eggplant, leek and cannellini bean sauté

An original diabetic-friendly recipe featuring baked hake fillets with an aromatic walnut, parsley and lemon crust, served over a gentle sauté of eggplant, leek and cannellini beans. Balanced, flavorful and moderate in carbohydrates.

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

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

Ingredients

Adjust servings
4
  • 600 g hake fillets (skinless, en 4 porciones)
  • 300 g eggplant (diced small)
  • 180 g leek (en medias lunas finas)
  • 240 g cooked cannellini beans (escurridas and enjuagadas)
  • 40 g walnuts (chopped finely)
  • 20 g fresh parsley (chopped)
  • 8 g garlic (chopped or grated)
  • 4 g lemon zest (finely grated)
  • 30 ml lemon juice (freshly squeezed)
  • 45 ml olive oil (divided)
  • 10 g Dijon mustard (for adherir the crust)
  • 2 g sweet paprika
  • 1 g dried thyme
  • 5 g salt (or to taste)
  • 1 g black pepper (freshly ground)

Nutrition facts

per serving

395 kcal
Calories
33 g
Protein
17 g
Carbs
21 g
Fat
6 g
Fiber
11 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

Tree NutsFishMustard

Instructions

  1. 1

    1. Preheat the oven to 220 °C / 425 °F. Line a small baking tray or dish with parchment paper or lightly grease it with a little of the olive oil.

  2. 2

    2. In a small bowl, combine the walnuts, parsley, half of the garlic, lemon zest, 1 tablespoon olive oil, dried thyme, a pinch of salt and black pepper until the mixture is moist and crumbly.

  3. 3

    3. Pat the hake fillets dry with paper towels. Brush the tops with Dijon mustard and place them on the tray. Divide the walnut-parsley mixture over each fillet, pressing gently so it sticks.

  4. 4

    4. In a large skillet, heat the remaining 2 tablespoons olive oil over medium heat. Add the leek and cook for 3 minutes until it starts to soften. Stir in the remaining garlic and cook for 30 seconds more.

  5. 5

    5. Add the eggplant, sweet paprika, a pinch of salt and black pepper. Cook for 8 to 10 minutes, stirring occasionally, until the eggplant is tender and lightly browned in places.

  6. 6

    6. Add the cannellini beans and lemon juice to the skillet. Toss gently and cook for 2 to 3 minutes more until everything is heated through and cohesive. Adjust with salt and black pepper.

  7. 7

    7. Meanwhile, bake the hake for 10 to 12 minutes at 220 °C / 425 °F, or until the fish is opaque, flakes easily, and the crust is golden.

  8. 8

    8. Spoon the warm eggplant, leek and cannellini bean sauté onto 4 plates. Top each portion with a walnut-parsley crusted hake fillet and serve right away.

Chef tips

For a firmer crust, press the walnut mixture well onto the mustard-coated fish and let it sit for 5 minutes before baking. If the eggplant absorbs too much oil, add 1 to 2 tablespoons of water to the skillet to help it soften without adding more fat.

Substitutions

You can substitute the hake with fresh cod or pollock. Cannellini beans can be replaced with cooked white beans. If you do not have leek, use a smaller amount of onion. For a nut-free version, replace the walnuts with sunflower seeds and only consider sesame as an allergen if using a seed containing it.

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: 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
  • Illustrative image: Non-stick frying panIllustrative image

    T-fal Ultimate Hard Anodized 12" Non-Stick Pan

    Eggs, omelets and stir-fries

    • Eggs and omelets that don’t stick
    • Comfortable, sturdy handle
    • Use wooden or silicone utensils
    View on Amazon

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