Steamed hake with bulgur and vegetables
Delicate steamed hake with tender bulgur and vegetables, lemon aroma. The dish is simple and hearty.
- Time
- 30 min
- Serving
- 465 kcal
- Ingredients
- ≈ $3.05
- Protein
- 41 g
Ingredients
- 1 Hake filletpack 600 g ≈ $6.50 180 g
- 2 Bulgurpack 500 g ≈ $3.00 60 g
- 3 Broccoli (frozen)pack 400 g ≈ $1.80 100 g
- 4 Carrots≈ $1.50 per kg 50 g
- 5 Lemon≈ $4.65 per kg 15 g
- 6 Olive oil 6 ml
- 7 Dillpack 50 g ≈ $1.80 4 g
- 8 Salt 2 g
Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.
Method
Prepare the bulgur2 and vegetables; break broccoli3 into 3–4 cm florets, cut the carrot4 into 0.8–1 cm sticks, and lightly salt the fish; have the steamer basket and lid ready.
Heat the steamer basket over medium heat until the water hisses and steam forms; place the broccoli3 and carrot4 in the steam basket and cover.
Put a pot of water on the stove and bring to a gentle boil; rinse the bulgur2 in a separate bowl and measure it according to the package, then add it to the boiling water and cook covered over medium heat for 10–12 minutes until tender; drain any excess water.
Stir in butter or oil into the cooked bulgur2, squeeze lemon5 to taste and gently mix until the grains are fluffy; remove from heat.
Place the hake1 in the steamer basket with the vegetables; close the lid and steam for 12–15 minutes until the fish is tender and flakes easily with a fork; check that its internal temperature reaches at least 60°C.
Remove the fish and vegetables from the steam, place on a plate and let rest for a couple of minutes under the lid; season to taste if needed.
To serve: place a portion of bulgur2 on the plate, top with fish and vegetables; sprinkle with dill7 and garnish with lemon5 wedges; serve with extra lemon juice if desired.
Tips
- Why it works
- Steam the fish at 60°C minimum to avoid overcooking. It turns opaque and dries out if overdone; check with a fork for tenderness.
- Substitutions
- Use quinoa instead of bulgur (60g) for a nuttier taste; swap frozen broccoli for fresh if thawed and drained well.
- Common mistakes
- Overcrowding the steamer basket traps steam, making fish soggy; check if water hisses steadily and fish sits flat.
- Storing and reheating
- Eat fresh or within 2 days; reheat bulgur in a microwave for 1 minute, fish in a dry pan for 2–3 minutes.
- Serve with
- Pair with a simple cucumber-tomato salad for acidity to cut through the richness of the fish.
In short
- Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.
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