Golden Hake with Almond Parmesan Crust over Lemon Cannellini Cream and Sautéed Green Beans
💪 High Protein
Intermediate

Golden Hake with Almond Parmesan Crust over Lemon Cannellini Cream and Sautéed Green Beans

An original high-protein recipe featuring hake fillets coated in a crisp almond and Parmesan crust, served over a silky lemon cannellini bean cream with sautéed green beans and garlic.

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

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

Ingredients

Adjust servings
4
  • 680 g hake fillets (skinless, en 4 porciones)
  • 400 g cooked cannellini beans (escurridas and enjuagadas)
  • 300 g green beans (without puntas)
  • 60 g ground almonds (for the crust)
  • 40 g grated Parmesan cheese (divided)
  • 120 g plain Greek yogurt (for the cream)
  • 1 unit egg white (for fijar the crust)
  • 3 cloves garlic (2 chopped and 1 whole)
  • 1 unit lemon (zest and 2 tbsp of juice)
  • 30 ml olive oil (divided)
  • 10 g Dijon mustard (for the crust)
  • 2 g sweet paprika (divided)
  • 1 g dried thyme (for the crust)
  • 120 ml water (for ajustar the cream)
  • 5 g salt (or to taste)
  • 2 g black pepper (or to taste)

Nutrition facts

per serving

438 kcal
Calories
43 g
Protein
20 g
Carbs
20 g
Fat
6 g
Fiber
14 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

DairyEggsTree NutsFishMustard

Instructions

  1. 1

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

  2. 2

    2. Pat the hake fillets dry with paper towels and season them with half of the salt, some black pepper, and 1 teaspoon of the lemon juice.

  3. 3

    3. In a small bowl, mix the ground almonds, 30 g of grated Parmesan, Dijon mustard, egg white, lemon zest, dried thyme, 1/2 teaspoon sweet paprika, and 1 tablespoon olive oil until a thick paste forms.

  4. 4

    4. Place the hake fillets on the tray and spread the almond-Parmesan mixture over the top of each fillet, pressing gently to create an even crust.

  5. 5

    5. Bake the hake for 12 to 15 minutes at 220 °C / 425 °F, until the fish is cooked through and the crust is golden.

  6. 6

    6. Meanwhile, make the cream: place the cooked cannellini beans in a saucepan with the Greek yogurt, 1 whole garlic clove, 60 ml water, the remaining lemon juice, the rest of the grated Parmesan, a pinch of salt, black pepper, and 1/2 teaspoon sweet paprika. Cook over medium heat for 5 minutes, stirring.

  7. 7

    7. Remove the garlic clove from the cream and blend the mixture until smooth. Add the remaining 60 ml water if needed for a creamy texture and heat 1 minute more.

  8. 8

    8. Heat the remaining tablespoon of olive oil in a skillet over medium heat. Add the 2 chopped garlic cloves and cook for 30 seconds. Add the green beans, a pinch of salt, and black pepper, then sauté for 5 to 7 minutes until tender but still vibrant.

  9. 9

    9. Spoon a layer of lemon cannellini cream onto each plate, place a crusted hake fillet on top, and serve with the sautéed green beans.

  10. 10

    10. If desired, finish with a little extra lemon zest and black pepper before serving.

Chef tips

For an extra crisp crust, place the hake under the broiler for 1 to 2 minutes at the end, watching closely so the almonds do not burn. The bean cream also works well with a more rustic texture if you prefer not to fully blend it.

Substitutions

You can substitute the hake with fresh cod or pollock. Cannellini beans can be replaced with other white beans. If you do not have Greek yogurt, use plain skyr. Ground almonds can be replaced with almond flour.

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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