ukrainian

Dnieper Style Baked Hake with Onion Carrot Marinade

Name: Dnieper Style Baked Hake with Onion Carrot Marinade
Yield: 1 serving
Cuisine: ukrainian
Ingredients: 277 g hake fillet; 151 g onion, thinly sliced; 176 g carrot, grated; 23 g sunflower oil; 31 g tomato paste; 13 g apple cider vinegar; 1 g bay leaf; 10 g parsley, chopped; 3 g salt; 1 g black pepper; 76 g water

This baked dish pairs hake fillet with onion, thinly sliced, carrot, grated and sunflower oil. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Easy

Balanced Heart friendly Pescatarian Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

63 g Protein

39 g Carbohydrates

29 g Fat

10 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

277g hake fillet 277 kcal
151g onion, thinly sliced 60 kcal
176g carrot, grated 72 kcal
23g sunflower oil 203 kcal
31g tomato paste 25 kcal
13g apple cider vinegar 2 kcal
1g bay leaf 3 kcal
10g parsley, chopped 4 kcal
3g salt 0 kcal
1g black pepper 3 kcal
76g water 0 kcal

Cooking instructions

saltblack pepper
Preheat oven to 425F. Pat the fish dry and season with salt and black pepper.
onioncarrotsunflower oil
Heat sunflower oil in a skillet. Saute onion until soft, 4 minutes. Add carrot and cook 5 minutes, stirring.
tomato pasteapple cider vinegarbay leafwater
Stir in tomato paste and vinegar, then add water and bay leaf. Simmer until thickened and glossy, 5-7 minutes; remove bay leaf.
onioncarrot
Place fish in a small baking dish. Spread the warm onion-carrot marinade over the top.
Bake until the fish flakes easily, 12-15 minutes (thicker pieces may need 2-3 minutes more).
parsley
Sprinkle with parsley and serve hot or warm.