Psari Plaki with Hake

Name: Psari Plaki with Hake
Total time: 65 min
Yield: 4
Ingredients: 600 g frozen hake (4 fillets of about 150 g each); 1 kg waxy potatoes; 2 brown onions; 3 garlic cloves; 1 tin of chopped tomatoes (400 g, with their juice); 1 tbsp tomato paste; 5 tbsp olive oil (2 for the onions, 3 for drizzling); 1 tsp dried oregano; 1 lemon (juice of one half, the other half sliced); 20 g fresh parsley (10 for the sauce, 10 for serving); Salt, black pepper

Greek-style baked fish: tender hake on a bed of potatoes, slow-cooked onions, tomatoes, garlic, oregano and lemon.

🍽️ Main dish🟢 Easy⏱ 65 min

Calories465 kcal

Protein33 g

Carbs51 g

Fat14 g

💡 Use this recipe to fuel your /sport workouts with FitBot.

📝 Ingredients

600 g frozen hake (4 fillets of about 150 g each)
1 kg waxy potatoes
2 brown onions
3 garlic cloves
1 tin of chopped tomatoes (400 g, with their juice)
1 tbsp tomato paste
5 tbsp olive oil (2 for the onions, 3 for drizzling)
1 tsp dried oregano
1 lemon (juice of one half, the other half sliced)
20 g fresh parsley (10 for the sauce, 10 for serving)
Salt, black pepper

🍴 Utensils

Large baking dish (about 30 × 20 cm)
Large saucepan
Sauté pan
Colander
Kitchen paper

📖 Steps

The day before, leave the hake to thaw in the fridge in a shallow bowl (or for 1 h in a sealed freezer bag submerged in cold water). When you're ready to cook, pat it dry thoroughly with kitchen paper, then season with salt and pepper.
Preheat the oven to 200 °C and bring the large pan of salted water to the boil. Peel the potatoes, cut them into 5 mm slices and cook for 5 min: they should stay firm in the centre. Drain them gently so they don't break.
Meanwhile, thinly slice the onions and heat 2 tbsp oil in the sauté pan over medium-low heat. Cook the onions for 10 min, stirring often, until soft and translucent, without letting them brown.
Add the chopped garlic and cook for 1 min. Stir in the tomato purée, chopped tomatoes and oregano, season with salt and pepper, then simmer for 8 min over low heat until the sauce thickens slightly. Add half the chopped parsley.
Arrange the potato slices in the dish, overlapping them, season lightly with salt and spoon over half the sauce. Bake for 10 min so the potatoes keep cooking and soak up the sauce.
Take the dish out, lay the hake fillets on the potatoes and cover them with the rest of the sauce. Drizzle with the juice of the ½ lemon and 3 tbsp olive oil, then arrange the lemon slices on top.
Bake for 15 to 18 min, until the fish is pearly white and flakes easily with a fork. Don't overcook: hake dries out very quickly.
Leave to rest for 5 min out of the oven, sprinkle with the rest of the parsley and serve straight from the dish, making sure to scoop up the sauce-soaked potatoes from the bottom.

💡 FitBot tip: Add a handful of black olives before baking for an even more Greek flavour. Leftovers reheat very well the next day, covered, for 10 min in the oven at 160 °C.