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Delicious & Healthy Recipes

Baked Hake with Herb Quinoa

Ingredients

Ingredients (Serves 2–3)

Baked Hake

2–3 hake fillets (fresh or thawed)
2 tbsp olive oil
1 tbsp lemon juice
1 tsp crushed garlic
1 tsp paprika
½ tsp dried oregano
½ tsp dried thyme
Salt & black pepper (to taste)
Lemon slices
Fresh parsley (for garnish)

Herb Quinoa

1 cup quinoa (rinsed)
2 cups vegetable or chicken stock
1 tbsp olive oil or butter
1 garlic clove (finely chopped)
¼ cup fresh parsley (finely chopped)
2 tbsp fresh coriander or basil (optional)
Zest of ½ lemon
Salt & pepper (to taste)

Instructions

Instructions

1. Bake the Hake

Preheat oven to 190°C.
Mix olive oil, lemon juice, garlic, paprika, oregano, thyme, salt, and pepper.
Place hake fillets in a baking dish and brush with the marinade.
Top with lemon slices and bake for 12–15 minutes, until the fish flakes easily.
Garnish with fresh parsley.

2. Prepare the Herb Quinoa

Rinse quinoa thoroughly.
Heat olive oil or butter in a saucepan. Add garlic and sauté lightly.
Add quinoa and toast gently for 1 minute.
Pour in stock, reduce heat, cover, and simmer for 12–15 minutes.
Fluff with a fork and stir in herbs, lemon zest, salt, and pepper.

Health Benefits

Health Benefits

High in Lean Protein (Hake)

Hake is rich in high-quality protein, supporting:

Muscle maintenance and repair
Healthy metabolism
Sustained energy levels

It’s also naturally low in fat, making it an excellent choice for weight management.

Heart-Healthy Omega-3s

Hake contains beneficial omega-3 fatty acids that help:

Support heart health
Reduce inflammation
Improve brain function

Nutrient-Dense,
Low-GI Quinoa

Quinoa is a MannaHealth favourite because it offers:

Complete plant protein (all 9 essential amino acids)
High fibre for improved digestion and gut health
Steady energy release with a low glycemic load

Rich in Antioxidants

Fresh herbs, garlic, and lemon deliver antioxidants that
help:

Reduce oxidative stress
Support immune function
Promote healthy skin

Fish

November 17, 2025

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