Whole Hake Mediterranean Stuffed

Ingredients

• 600 g Fresh whole hake (cleaned, head and fins removed)
• 40 g Sun‑dried tomatoes in oil (drained and coarsely chopped)
• 1 piece Fresh tomato (cut into thin rounds)
• 2 pieces Shallots (finely chopped)
• 1 teaspoon Capers (rinsed)
• 10 pieces Green or black olives (pitted, halved)
• 1 sprig Fresh thyme (leaves removed)
• 6 slices Lemon (thin slices, seedless)
• 2 tablespoons Extra‑virgin olive oil (to bind the stuffing and drizzle over the fish)
• to taste Salt (preferably sea salt)
• to taste Ground black pepper (freshly ground)
• 1 sprig Fresh parsley (for garnish)

Instructions

1. Clean the hake

   Using kitchen scissors, remove the dorsal, pectoral and caudal fins. Cut the head in half with a knife and discard it. Rinse quickly with cold water and pat dry with paper towels.

   Time: PT10M

2. Prepare the stuffing

   Finely chop the sun‑dried tomatoes, olives, shallots, fresh tomato and thyme leaves. Place everything in a bowl, add the capers, 2 tablespoons of olive oil, salt and pepper, then mix gently.

   Time: PT10M

3. Prepare the baking sheet

   Lay a sheet of parchment paper on the tray, lightly brush it with olive oil to prevent the fish from sticking.

   Time: PT3M

4. Stuff the hake

   With a spoon, distribute the stuffing inside the fish cavity, pressing lightly. Insert the lemon slices and the thyme sprig inside and on top of the fish.

   Time: PT5M

5. Arrange the accompaniments

   Spread the fresh tomato rounds around the fish on the tray, drizzle with a splash of olive oil, season with salt and pepper.

   Time: PT2M

6. Cover the fish

   Place a second sheet of parchment paper over the fish to protect it from drying out.

   Time: PT1M

7. Bake

   Put the tray in the pre‑heated oven at 180 °C and bake for 20 minutes. The fish should be opaque and easily flake with a fork.

   Time: PT20M

   Temperature: 180°C

8. Rest and plate

   Remove the fish, let rest for 5 minutes, then garnish with a sprig of fresh parsley. Serve immediately with the cooking juices.

   Time: PT5M

Nutrition Facts

Calories

250

Protein

30 g

Carbohydrates

5 g

Fat

12 g

Fiber

2 g

Ingredient Substitutions

• Instead of Fresh whole hake: Monkfish, Sea bass
• Instead of Sun‑dried tomatoes in oil: Fresh tomatoes dried in the oven
• Instead of Fresh tomato: Zucchini sliced
• Instead of Shallots: Red onion
• Instead of Capers: Chopped green olives
• Instead of Green or black olives: Capers
• Instead of Fresh thyme: Fresh oregano
• Instead of Lemon: Lemon zest
• Instead of Extra‑virgin olive oil: Canola oil
• Instead of Fresh parsley: Chives

Equipment Needed

• Chef's knife
• Kitchen scissors
• Cutting board
• Mixing bowl
• Wooden spoon or spatula
• Baking sheet
• Parchment paper
• Oven
• Measuring spoon (optional)
• Kitchen tongs (optional)

Critical Steps — Do Not Skip

• Clean the hake
• Stuff the hake
• Bake

Chef Tips from the Video

• Use fresh thyme from the garden for an authentic aroma.
• Baste the fish with its own juices during cooking for extra moistness.
• Serve with an extra lemon wedge and a light green salad.

Troubleshooting

Storage

Refrigerator: Store in an airtight container 1 to 2 days.

Freezer: Not recommended; the fish loses texture.

Room temperature: Consume within 2 hours of cooking.

Make-Ahead Tips

• Prepare the stuffing the day before and keep it refrigerated, covered.
• Clean the fish in advance and keep it chilled, covered with plastic wrap.