Katie's Healthy Bites: Introducing Hake & Turbot

If you're tired of the same-old cod, salmon and tilapia, try adding two other healthy fish to your diet: hake and turbot.

I heart fish. I love to cook and eat them -- knowing they are really good for me is even better. However, I get tired of the same old thing: cod, salmon and tilapia. To spice it up, I've started mixing in hake and turbot -- what I refer to as “the other white fish.” Never tried these? Here are two dishes to start with.

What Is Hake?

Popular in Spanish and other Mediterranean cuisines, hake is similar to cod and has a mild, slightly sweet flavor. When cooked, its texture becomes flaky and delicate. You can easily pan sear, sauté or roast hake. I love pairing this inexpensive fish with fresh, bright herbs such as dill and chives and adding it into colorful recipes.

Hake With Oven Roasted Tomatoes

This simple dish comes together in no time. You can sub cod, tilapia or other white fish, too.

Servings: 4
1 pint cherry or grape tomatoes
2 tablespoons extra-virgin olive oil, divided
4 garlic cloves, whole
Salt and pepper, to taste
1 1/2 pounds hake, divided into four pieces
1 lemon, juice and zest
1 tablespoon fresh dill, chopped

Preheat the oven to 425 degrees Fahrenheit. Cut the tomatoes in half. Toss them in a large bowl with 1 tablespoon olive oil, garlic, salt and pepper. Transfer to a baking sheet, cut side up, and roast until soft and juicy, about 20 minutes.

While tomatoes are cooking, place cod on a baking pan. Season with salt, pepper, lemon juice, lemon zest and remaining olive oil. When the tomatoes have about 10 minutes of cooking to go, place cod in 425-degree oven and bake for 8 to 10 minutes or until flaky but moist. Remove the cod and tomatoes from the oven. Toss tomatoes with dill and top fish with the mixture.

Nutrition Info:

Calories: 190, Fat: 8.25 grams, Protein: 23 grams, Carbohydrates: 6 grams, Sugar: 3 grams, Cholesterol: 52 milligrams Sodium: 71 milligrams,  Fiber: 1 gram

Trying Out Turbot

Turbot is a large, flat fish that comes from the shallow waters of the Mediterranean and North Atlantic, to name a few places. This fish has wonderfully meaty fillets that have an almost buttery flavor; it tastes rich and decadent with little added fat. Turbot is a bit on the expensive side but worth the extra cost. I like to prepare turbot with more earthy flavors such as mushrooms and thyme.

Turbot With Wild Mushrooms (shown above)

This is always a favorite in my house. You can substitute lemon sole, halibut or any white flaky fish.

Servings: 4
1 1/2 pounds turbot, split into 4 pieces
2 lemons, juiced
2 teaspoons lemon zest
4 cups wild mushrooms
2 tablespoons parsley, chopped
2 teaspoons fresh thyme, chopped
1 tablespoon olive oil
Salt and pepper, to taste

Preheat oven to 400 degrees Fahrenheit. Place turbot in a baking dish, skin side down. Season fish with salt and pepper and the juice of one lemon. Bake in oven for 8 to 10 minutes or until flaky but moist.

While fish is cooking, heat the oil in a sauté pan. Add the mushrooms, the juice of the other lemon and the lemon zest. Cook 5 minutes or until mushrooms are tender. Add parsley the parsley and thyme and season with salt and pepper. Cook 1 to 2 minutes and then top each piece of fish with 1/4 of mushroom mixture. Serve.

Nutrition Info:

Calories: 212, Fat: 8.7 grams, Saturated Fat: 1.81 grams, Protein: 29.5 grams, Carbohydrates: 4.3 gram, Cholesterol: 81 milligrams, Sodium: 325 milligrams, Fiber: .79 grams

Keep Reading

Next Up

Katie's Healthy Bites: What is Matcha?

Matcha is finely ground whole green tea leaves, traditionally used in Japanese tea ceremonies. Find out how you can use this nutrient-rich form of tea.

Katie's Healthy Bites: What is Spirulina?

What is spirulina and how can you add it to your diet?

Katie's Healthy Bites: Healthier Hot Dogs

Can you eat hot dogs on a healthy diet? Here are our picks for the best brands and the most filling hot dog toppings.

Katie's Healthy Bites: Cooking with Quinoa

Dubbed “the gold of the Incas,” quinoa seed is treasured because of it's nutritive value. It has more protein than any other grain or seed and offers a complete protein, meaning it contains all the essential amino acids our bodies can't make on their own.

Katie's Healthy Bites: Cooking for the Phillies

What you eat before you exercise is very important -- especially when you're a professional baseball player! After a season of cooking privately for several Philadelphia Phillies' players, I'm serving as the team's dietitian this season and providing healthy, delicious pregame meals. Read on for more tips about the makeup of the perfect pre-exercise meal, and get the recipe for one of the Phillies' meals.