Recipe description
July 13, 2026
Hake with green sauce
Gentle, herb-forward hake with a green sauce for gut-friendly flavor and balance.
High Protein
Easy Recipe
30 Minute Meal
78%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Protein-rich hake and olive oil support satiety and a balanced meal.
- Parsley, basil and cilantro with garlic add polyphenols and vibrant flavor.
- Serve with vegetables or a salad to boost fiber 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.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Hake, fillet
400
gram
Parsley
2
tablespoon
Basil
1
tablespoon
Coriander
1
tablespoon
Garlic
2
clove
Lemon juice
2
tablespoon
Oil, olive
3
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Pat the hake fillets dry with paper towels and season both sides with salt and pepper.
2
In a food processor or blender, combine parsley, basil, cilantro, garlic cloves, lemon juice, and olive oil. Blend until smooth to create the green sauce.
3
Heat a non-stick pan over medium heat. Lightly oil the pan and cook the hake fillets for 3-4 minutes per side, until cooked through and flaky.
4
Remove the hake from the pan and place on serving plates. Spoon the green sauce generously over the fish.
5
Serve immediately with your choice of steamed vegetables or a light salad for a balanced meal.
More Recipes For Your Gut
Nutrition
533 kcal
Calories
40 g
Protein
9 g
Carbohydrates
2 g
Fiber
1 g
Sugar
26 g
Fat
3 g
Saturated fat
1.4 g
Salt
FAQ
Is hake sustainable, and can I substitute with another fish?
Hake is commonly fished; look for sustainable certifications (e.g., MSC). You can substitute with cod, haddock, pollock, or another firm white fish.
How many servings does this recipe make, and how can I adjust the quantities?
It serves 2; scale ingredients up or down proportionally.
Is the green sauce dairy-free, and can I make it ahead?
Yes, it is dairy-free. You can blend it ahead and refrigerate for up to 1 day; stir before serving.
What are the best substitutions if I don’t have fresh herbs?
Dried herbs can be used; use about one third of the fresh amounts, and adjust to taste.
How can I tell when the hake is cooked through?
The flesh should be opaque and flaky; cook 3–4 minutes per side (adjust for thickness). A thermometer to 63°C (145°F) works too.
Can I cook this without a non-stick pan or use the oven instead?
Yes. Bake the hake at 180°C (350°F) for about 8–12 minutes, or cook in a regular pan with a little oil; don’t overcook.
How should I store leftovers, and how long will they keep?
Refrigerate in a covered container for 1–2 days; reheat gently.
Is this dish gluten-free, and can I adapt it to other diets?
The recipe is naturally gluten-free; suitable for pescatarian diets. For vegan, substitute the hake with tofu or tempeh and ensure the sauce is vegan.
What sides pair well with this dish?
Steamed vegetables or a light salad; grains like quinoa, couscous, or brown rice also pair nicely.
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