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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 266.1
  • Total Fat: 8.5 g
  • Cholesterol: 95.5 mg
  • Sodium: 270.5 mg
  • Total Carbs: 9.7 g
  • Dietary Fiber: 2.8 g
  • Protein: 30.1 g

View full nutritional breakdown of Hake loin(whiting) with tomatoes calories by ingredient
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Hake loin(whiting) with tomatoes

Submitted by: SALKLINE

Introduction

This is a variation of a recipe I found on a recipe website. We love mushrooms and eat lower sodium, so the modification halves the sodium without sacrificing taste and adds more vegetables This is a variation of a recipe I found on a recipe website. We love mushrooms and eat lower sodium, so the modification halves the sodium without sacrificing taste and adds more vegetables
Number of Servings: 3

Ingredients

    12 oz hake loin(whiting or other white fish)
    4 tsp olive oil, divided
    1 small onion, diced
    2 cups button mushrooms, sliced
    2 cloves garlic, minced fine
    2 medium red ripe tomatoes, chopped and juice reserved
    5 oz white wine, dry
    1 Tbsp capers(jarred)
    3/4 cup baby spinach, stems removed

Directions

Makes 3- 4 oz servings.
Heat 2 tsp olive oil over medium heat in a nonstick saute pan. Add the hake loin and cook 3 minutes per side. Remove from pan and keep warm.
Add remaining olive oil. Saute onion, garlic,and mushrooms until the onions are soft and the mushrooms are soft and browned a bit. Add the wine and the tomatoes and cook about 3 minutes. Add the capers, spinach, parsley and rosemary and let cook just until spinach wilts. Top the fish with the sauce and serve immediately. Makes a great meal with french or whole grain bread and steamed green beans.

Number of Servings: 3

Recipe submitted by SparkPeople user SALKLINE.






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Member Ratings For This Recipe

  • My non fish eating family really liked this. Parsley and rosemary are included in the steps but not listed in the ingredients. - 2/18/13

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  • I bought Hake for the first time and will try this recipe tonight. It looks pretty tasty but don't have any capers so will have to try it like that. - 1/25/12

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