Baked healthy hake in the oven: a recipe for dinner in 30 minutes

If you want to prepare a delicious and healthy dinner dish very quickly, choose protein for the base, it can be fish, fillets, egg dishes. And, it's best to bake fish and meat and serve it with seasonal vegetables, adding greens.

The chef shared a recipe for a delicious baked hake with vegetable frying on Instagram.

Ingredients:

• hake - 1 kg (frozen)
• carrots - 1 large piece
• onion - 2 pcs.
• salt

For the marinade:

• sour cream - 100 g
• mayonnaise - 50 g
• mustard in grains - 50 g
• soy sauce - 2 tbsp.
• onion - 1 pc (grated)
• smoked paprika

Method of preparation:

1. Mix everything for the marinade.

2. Cut the fish into pieces, pour more than half of the marinade, cover and marinate.

3. Fry the onions and grated carrots.

4. Put the roast on the bottom of the baking dish, put the fish on top and pour the marinade over it.

Cover with moistened parchment and bake for 30 minutes at 200 C.