Recipe description
Published on: July 14, 2026
Protein Rich
Ingredients
Hake, fillet
2
cup
Clam
200
gram
Parsley
2
tablespoon
Oil, olive
2
tablespoon
Garlic
2
clove
Lemon juice
1
tablespoon
Wine, white
50
ml
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse the clams thoroughly under cold water and discard any that are open or cracked.
2
Pat the hake fillets dry with paper towels and season both sides with salt and pepper.
3
Heat olive oil in a large skillet over medium heat. Add minced garlic and cook for 1 minute until fragrant.
4
Add the clams to the skillet and pour in the white wine. Cover and cook for 3-4 minutes until clams open.
5
Remove clams from skillet and set aside, discarding any that didn't open.
6
Place hake fillets in the skillet and cook for 3-4 minutes per side until cooked through.
7
Return clams to the skillet, add chopped parsley and lemon juice, and gently stir to combine.
8
Serve immediately with your choice of fiber-rich sides.
Nutrition
430 kcal
Calories
58 g
Protein
6 g
Carbohydrates
3 g
Fiber
2 g
Sugar
18 g
Fat
3 g
Saturated fat
1.4 g
Salt
Why this recipe fits you
- Lean fish and shellfish offer a light, protein-rich base for digestion-friendly meals.
- Parsley, garlic, and olive oil provide polyphenols and flavor without heaviness.
- Simple, quick preparation with room to add fiber-rich sides for diversity.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
FAQ
Is this dish suitable for someone with a shellfish allergy?
No. It contains clams. If you have a shellfish allergy, omit the clams or substitute with another protein.
Can I substitute hake with another white fish?
Yes—cod, haddock, or sea bass work; adjust cooking time to the thickness.
Can I make this without wine or with a substitute?
Yes—use fish or vegetable stock or water with extra lemon; the alcohol mostly cooks off.
How do I know when the hake is cooked through?
It should be opaque and flake easily with a fork; about 3–4 minutes per side depending on thickness.
How long do the clams take to open, and what if some stay closed?
Most open in 3–4 minutes; discard any clams that do not open after cooking.
How many servings does this make and how can I scale the recipe?
It serves 2; scale up or down by adjusting quantities proportionally.
How should I store leftovers and reheat?
Refrigerate within 2 hours; use within 1–2 days; reheat gently until hot, avoid overcooking the hake.
What sides pair well with this dish, and are they gluten-free?
Fiber-rich sides like brown rice, quinoa, or steamed vegetables work; most are gluten-free, but check stock and flavorings for gluten.
Is this dish good for a gut-friendly diet?
Yes—lean fish and clams provide protein and minerals; parsley and fiber-rich sides support digestion when paired with a varied plant intake.
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