This Hake en Papillote is a light, flavorful dish with Asian-inspired ingredients like ginger, soy sauce, and sesame oil. The technique of cooking fish en papillote (in parchment paper) locks in moisture, keeping the hake tender and juicy. It’s a wholesome, nutrient-packed meal with steamed vegetables and brown rice or quinoa.
Preparation Time
- Prep time: 25 minutes
- Cook time: 20 minutes
- Total time: 45 minutes
Ingredients (for four people)
- 4 hake fillets (about 150g each)
- 1 zucchini, thinly sliced
- 2 carrots, julienned
- 8 cherry tomatoes, halved
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced (15 ml)
- 2 tablespoons soy sauce (30 ml)
- 1 tablespoon sesame oil (15 ml)
- 1 teaspoon rice vinegar (5 ml)
- ½ teaspoon chili flakes (optional)
- 2 cups cooked brown rice or quinoa (480 ml)
- Salt and pepper to taste
- Parchment paper (for cooking)
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Prepare the Sauce
Mix soy sauce, sesame oil, rice vinegar, garlic, ginger, and chili flakes (if using). Set aside.
Step 2: Assemble the Papillote
Preheat the oven to 400°F (200°C). Cut four pieces of parchment paper (large enough to wrap each fillet and vegetables together). Place each hake fillet in the center of the parchment, and arrange zucchini, carrots, and tomatoes on top. Drizzle each fillet and vegetable with the sauce, seasoning with salt and pepper.
Step 3: Fold and Bake
Fold the parchment paper over the fish and vegetables, sealing the edges tightly to create a packet. Place the packets on a baking sheet and bake for 15-20 minutes until the fish is cooked and flakes easily with a fork.
Step 4: Serve
Carefully open the parchment paper packets, and serve the hake and vegetables over brown rice or quinoa. Drizzle any remaining sauce from the packets over the dish.
Tips and Tricks
- Substitute Brown Rice: For a healthier or gluten-free option, substitute brown rice with quinoa or cauliflower rice.
- Cook Evenly: Slice the vegetables thinly so they steam quickly and evenly inside the parchment paper.
Serving Suggestions
- Pair with Salad: Serve with a simple green salad dressed with sesame vinaigrette to complement the Asian flavors.
Wine Pairing
- A crisp Chardonnay or a light Sauvignon Blanc is an excellent match for Hake en Papillote. They enhance the delicate flavors of the fish while balancing the richness of the steamed vegetables and herbs.
- For a Bulgarian wine pairing, a Chardonnay from the Thracian Valley or a Misket offers bright acidity and floral notes, making them ideal companions for the light, aromatic nature of the dish.
Nutritional Information (Per Serving)
- Calories: 360 kcal
- Protein: 32g
- Fat: 12g
- Carbohydrates: 30g
- Fiber: 5g
- Sugar: 6g
- Sodium: 720 mg
Dietary Modifications
- Gluten-Free: Use tamari instead of soy sauce to keep the dish gluten-free.
- Low-Carb: Substitute the rice with steamed cauliflower rice for a low-carb alternative.
About the Asian Hake en Papillote
This Hake en Papillote is a simple and elegant dish inspired by both Asian flavors and the French technique of cooking in parchment. The gentle steaming process locks in moisture, resulting in tender, flaky fish. Combining fresh vegetables, soy sauce, and sesame oil creates a healthy meal for weeknights or special dinners.
Cultural Context
Cooking en papillote, or in parchment, is a traditional French steaming food in a sealed packet. This technique preserves the ingredients’ natural moisture, making it ideal for delicate fish like hake. By incorporating soy sauce, ginger, and sesame oil, this recipe brings an Asian twist to a classic European cooking style.
