Galician hake, traditional recipe

The Galician hake recipe is an emblematic dish of Spanish cuisine, especially popular in the region of Galicia. This simple but delicious dish stands out for its freshness and relatively easy preparation, which has made it a favourite both in Galician households and in restaurants across the country. In this article, we’ll explore the origins of Galician-style hake, its nutritional properties and an authentic recipe so you can prepare it at home.

Origin of the Galician hake recipe

Galicia, located in northwestern Spain, is known for its extensive coastline and rich fishing tradition. Fishing has been an integral part of Galician life for centuries, and hake is one of the most common and prized fish in this region.

The Galician hake dish has its roots in traditional Galician cuisine, where fresh, high-quality ingredients are fundamental. Hake, known scientifically as Merluccius merluccius, is a white fish with firm flesh and mild flavour, found abundantly in the waters of the North Atlantic, particularly along the Galician coast.

Galician cuisine is characterised by its simplicity and use of local ingredients. Galician hake is no exception. This dish combines fresh hake with potatoes, peppers and a sauce made with olive oil, garlic and paprika, ingredients that are staples of the Galician diet.

 

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Properties of hake

Hake is a white fish that offers a number of nutritional benefits. It is an excellent source of lean protein and is low in fat, making it a healthy choice for a balanced diet. Here are some key nutritional properties of hake:

1. Protein: Hake is rich in high-quality protein, essential for the repair and growth of body tissues.
2. Vitamins: It contains B vitamins, especially B12 and B6, which are important for nervous system function and energy production.
3. Minerals: It is a good source of minerals such as phosphorus and selenium. Phosphorus is essential for healthy bones and teeth, while selenium acts as an antioxidant, protecting the body against cell damage.
4. Low in Fat: Hake is very low in fat, especially saturated fat, making it an excellent choice for those looking to maintain a healthy heart and control weight.
5. Omega-3: Although in smaller quantities than oily fish, hake also contains omega-3 fatty acids, which are beneficial for cardiovascular and brain health.

Galician hake recipe

Now that we have explored the origin and nutritional benefits of hake, let’s move on to the preparation of this delicious dish. Here is an authentic Galician-style hake recipe that you can follow step-by-step.

Ingredients:

• 4 hake fillets (approximately 150 g each).
• 4 medium potatoes
• 1 large onion
• 2 red peppers
• 2 cloves of garlic
• 1 bay leaf
• 1 teaspoon sweet paprika
• 100 ml extra virgin olive oil
• Salt to taste
• Chopped fresh parsley for garnish

 

Preparation:

1.Prepare the Potatoes and Onion:

• Peel the potatoes and cut into thick slices.
• Peel the onion and cut into thin julienne strips.
• Place the potatoes and onion in a large pot with enough water to cover them. Add a pinch of salt and the bay leaf.
• Bring the water to the boil and cook over a medium heat for about 15-20 minutes, or until the potatoes are tender but not falling apart.

2. Cook the hake:

• While the potatoes are cooking, in a large frying pan, heat the olive oil over medium heat.
• Add the hake fillets and cook for 3-4 minutes on each side, or until cooked through and lightly browned.
• Remove the hake from the pan and set aside on a plate.

3. Prepare the sauce:

• In the same pan, add the chopped garlic cloves and the red peppers cut into strips.
• Sauté for about 5 minutes, until the garlic is golden and the peppers are tender.
• Add the paprika and mix well. Cook for a further 1 minute.

4. Assemble the plate:

• Drain the potatoes and onion and place them in a large bowl.
• Place the hake fillets on top of the potatoes.
• Pour the pepper and garlic sauce over the hake and potatoes.
• Garnish with chopped fresh parsley.

5. Serve:

• Serve the hake a la gallega hot, accompanied by some good Galician bread to enjoy the delicious sauce.

Variations and Tips

Galician-style hake is a versatile dish and can be customised according to personal tastes and preferences. Here are some variations and tips for you to experiment with:

• Add Seafood: In some regions of Galicia, it is common to add shellfish such as clams or mussels to the recipe. These can be cooked along with the hake and potatoes to add extra flavour to the dish.
• Hot paprika: If you prefer a touch of spice, you can use hot paprika instead of sweet paprika or a mixture of both.
• Additional Vegetables: Adding other vegetables such as carrots or peas can enrich the dish and make it even more nutritious.
• Fish stock: Using fish stock instead of water to cook the potatoes and onion can intensify the flavour of the dish.

 

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Galician hake is a traditional dish that captures the essence of Galician cuisine: freshness, simplicity and authentic flavours. With a rich history and deep roots in Galicia’s fishing culture, this dish is not only delicious but also nutritious. Whether you’re preparing it for a family dinner or to impress your guests, Galician-style hake is sure to be a hit – enjoy! Enter our mentta blog and discover more gastronomic articles.