Hake in Tomato Sauce with Olives
Ingredients
3 servings
- Fish (cod, pike, hake, pollock) 1 kg
- Black olives 10-12
- Ripe tomatoes 2
- Parsley 4-5 sprigs
- Garlic 2 cloves
- Olive oil 50 ml
- Flour for coating
- Dried hot chili peppers (pods) 1 or more, to taste
- Sugar a pinch
- Water a little, if needed
- Salt, black peppercorns, coriander seeds, nutmeg, aromatic herbs to taste
Step-by-step recipe
Fish
You can use fillets or small whole fish. Pike, pike-perch, pollock, cod, hake, and others all work well. Basically, plain fried cod turns out great if you simmer it in a sauce with olives.
Prepare the fish: scale, gut, and trim the fins. If the fish is frozen, thaw it first: move it from the freezer to the refrigerator the day before, so it thaws properly and does not leak.
Marinate the fish in spices. Grind black peppercorns, coriander seeds, salt, and a pinch of nutmeg in a mortar to a powder and rub it over the fish. Leave the fish for 30 mins to dry-marinate.
Fry the fish until golden. Coat the fish in flour and place it in a frying pan with hot olive oil.
Fry over medium heat on both sides. There is no need to cook it through, just until the fish has a golden crust.
Preparing the sauce ingredients
Chop the olives, parsley, and garlic. Slice the pitted black olives into thin rings, keeping a few whole for garnish. Finely chop the parsley leaves (leaves only), setting aside a couple of sprigs for serving. Peel the garlic and mince it finely with a knife. Do not grate the garlic, or it will release juice.
Make the tomato puree. Scald the tomatoes, which must be perfectly ripe, with boiling water, peel them, and remove all the seeds. Blend the tomatoes to a puree.
Simmering in the sauce
Combine the fish with the sauce. Pour off the excess fat from the pan with the fried fish. Add the chili pods, garlic, and chopped olives all at once. Salt lightly, add grated nutmeg (to taste), aromatic herbs, and a little sugar, literally a pinch.
The sauce should be slightly spicy, so add one or more whole, uncut dried chili pods, to taste.
Pour the tomato puree over the fish and, if needed, add a little water.
Simmer the fish. Cover the pan and simmer over low heat for 10 mins from the moment the sauce starts to boil. Then remove the lid, increase the heat, and cook the fish until the sauce reaches the desired thickness.
Serving
Put the fish on a plate and pour the sauce over it.
Garnish with whole black olives, sprinkle with finely chopped parsley, and add sprigs of greens. The tomato sauce with olives and garlic can also be served separately in a bowl.
Calories and macros
450 kcal
Serving ≈ 340 g
- Protein61 g56% of kcal
- Fat20 g41% of kcal
- Carbs4 g4% of kcal
100 g132 kcalProtein 17.9 gFat 5.8 gCarbs 1.2 g
Calculated from the recipe ingredients, excluding salt and spices. Data: USDA and Matvaretabellen.