When cooked this way, all the vitamins and minerals are preserved, resulting in a juicy, delicate texture. It is an excellent option for those looking for a quick, elegant, and balanced dinner, especially recommended for supporting cardiovascular health.
Estimated time: 25 minutes.
Difficulty: ⭐.
Servings: 4 people.
Number of people and extra details:
This recipe is designed for 4 people. Hake is a white fish with very low fat content and is easy to digest. By pairing it with vegetables and almonds, we increase the intake of fiber and healthy fats. The use of Bonsalt is key in this recipe to enhance the flavor of the fish without compromising blood pressure, making this dish an ideal option for people with hypertension.
Ingredients
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4 fresh hake fillets (approx. 150g each).
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2 medium potatoes.
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1 small eggplant.
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40g sliced or chopped almonds.
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Extra virgin olive oil.
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Bonsalt .
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Freshly ground black pepper.
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A few drops of lemon juice or white wine.
Nutritional Analysis and Total Macros
Understanding what we eat is vital. Here is the breakdown of macronutrients per serving based on the ingredients’ technical sheet.
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Protein | 33.9g | Tissue repair |
| Healthy Fats | 29.5g | Heart health | |
| Carbohydrates | 20.6g | Balanced energy | |
| Key Minerals | Potassium | 185.0mg | Muscle function (Bonsalt) |
| Sodium (Bonsalt 0%) | 0.0mg | Blood pressure control | |
| Vitamins and Other | Dietary Fiber | 6.0g | Digestive transit |
| Calories | 479.2 kcal | Complete and light meal |
Professional Step-by-Step Preparation
1. Prepare the vegetable base:
Wash and cut the potatoes and eggplant into very thin slices (panadera style). In a skillet with a drop of oil, give them a quick toss so they soften slightly before going into the oven, since fish cooks faster than vegetables.
2. Assemble the papillote:
Cut 4 large squares of parchment paper or aluminum foil. In the center of each one, place a bed of potato and eggplant slices. Sprinkle a little Bonsalt .
3. Prepare the fish:
Place a hake fillet on top of the vegetable base. Add pepper, the almonds on top, and a drizzle of extra virgin olive oil. If you like, add a few drops of lemon for freshness.
4. Seal and bake:
Seal the packets tightly, joining the edges so the steam cannot escape. Place in the preheated oven at 200ºC for about 12-15 minutes. The packet will puff up slightly from the steam inside.
5. Serving:
Serve each packet directly on the plate so each person can open it at the table, enjoying all the aromas released.
This hake en papillote is a sophisticated dish made with minimal effort. Try it at your next dinner with friends and surprise them with a healthy and delicious bite!
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