Papillote Hake with Fennel, Olives, and Tender Lemon Beans
🩺 Diabetic-Friendly
Intermediate

Papillote Hake with Fennel, Olives, and Tender Lemon Beans

An original, light hake papillote recipe with fennel, zucchini, olives, and white beans, finished with lemon, parsley, and a touch of olive oil. It offers clean flavor, juicy texture, and a balanced composition for the Diabetic-Friendly category.

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
  • 4 520 g hake fillets (skinless, porciones individuales)
  • 1 220 g fennel bulb (thinly sliced finas)
  • 1 180 g zucchini (en medias lunas finas)
  • 240 g cooked white beans (enjuagadas and escurridas)
  • 60 g green olives (boneless and sliced)
  • 1 1 unit lemon (2 tbsp de jugo)
  • 2 cloves garlic (chopped finely)
  • 12 g fresh parsley (chopped)
  • 30 ml olive oil (divided)
  • 2 g sweet paprika (optional pero recomendado)
  • 4 g salt (or to taste)
  • 1 g black pepper (freshly ground)

Nutrition facts

per serving

318 kcal
Calories
33 g
Protein
18 g
Carbs
12 g
Fat
6 g
Fiber
12 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

Fish

Instructions

  1. 1

    1. Preheat the oven to 200 °C / 400 °F. Cut 4 large sheets of parchment paper or foil to make the papillote packets.

  2. 2

    2. In a large bowl, combine the fennel, zucchini, cooked white beans, green olives, garlic, half of the fresh parsley, lemon zest, 15 ml (1 tbsp) olive oil, sweet paprika, salt, and black pepper.

  3. 3

    3. Divide the fennel, zucchini, and bean mixture among the sheets, placing it in the center of each one to create a bed for each portion.

  4. 4

    4. Set one hake fillet on top of each bed. Drizzle the fillets with the remaining 15 ml (1 tbsp) olive oil and distribute the lemon juice over them.

  5. 5

    5. Close each papillote by folding and sealing the edges tightly to trap the steam. Place the packets on a baking tray.

  6. 6

    6. Bake for 18 to 22 minutes at 200 °C / 400 °F, until the hake is opaque, juicy, and flakes easily, and the fennel is tender.

  7. 7

    7. Open the packets carefully to avoid the steam. Finish each portion with the remaining fresh parsley and serve immediately with the cooking juices from the packet.

Chef tips

For extra aroma, let the fennel, lemon, and garlic mixture rest for 5 minutes before assembling the packets. Do not overfill each packet so steam can circulate properly.

Substitutions

You can use fresh cod, pollock, or tilapia instead of hake. The white beans can be replaced with cannellini beans or small cooked butter beans. If you do not have parsley, use a smaller amount of fresh dill.

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: Chef’s knifeIllustrative image

    Victorinox Fibrox Pro 8" Chef’s Knife

    Chopping, slicing and cutting strips

    • The knife I use most when cooking
    • Chops, slices and cuts into strips
    • Keep it sharp and hand-dry it
    View on Amazon

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