Fish is healthy because fish is filled with omega-3 fatty acids and vitamins such as D and B2. Hake fish in particular is rich in calcium and phosphorus and a great source of minerals.
Fish – as part of a balanced – can lower blood pressure and help reduce the risk of heart attack or stroke.
Of course, this recipe can be done without the fish and just the gratin and the vegetables would be just as tasty.
The gratin is healthy because it is made from vegetables like celery, leeks, carrots and paprika which are all very good sources of dietary fiber, a type of carbohydrate that helps pass food through your digestive system.
Although it is true that the potatoes are the least healthy ingredient in this recipe, we reduce their starch content in step 2 in order to make them healthier. It is recommended to eat from 2 to 3 cups of vegetables per day to maintain a healthy diet.
Merluza asada con gratinado vegano –
Hake fish roast with vegan gratin
½ hake fish
250 mL whole milk
120 g flour
- Prepare the hake fish by rubbing it in olive oil and seasoning it with rosemary. Place the fish in the oven and set to cook at 200°C for 30 min.
- As for the gratin, start by grating the potatoes and soak them in water to reduce the starch content
- Dice the celery, paprika and leeks, and grate the carrots. Add all the vegetables to a large mold
- Prepare the base for the gratin by mixing the flour, eggs and milk in a large cup. Add salt and pepper. Mix thoroughly and pour evenly into the mold. Mix again
- Place the vegetables mold into the oven at 200ºC for 20 min.