Hake from the oven (Oslic iz rerne)

A simple and healthy recipe for juicy hake from the oven with the aroma of lemon, garlic and fresh parsley. A light dish that is quickly prepared and goes well with vegetables or boiled potatoes.

Tags: fish dishes, for diabetics, for insulin resistance, for the heart, for the brain, for IBS, anti-inflammatory, high protein, for energy, gluten free, keto, LCHF, low UH, for the stomach, for anemia, for PCOS-PMOS, for Hashimoto's, for hypothyroidism, for gout, fit recipe, for weight loss, lean recipe, quick and easy, anti-cellulite menu.

Preparation time: 10-15 minutes.

Baking time: 15–25 minutes.

Total time: 25–40 minutes.

Ingredients: 2 fillets or 2 pieces of hake (about 400 g), 1 tablespoon of olive oil, juice of ½ lemon, 2 cloves of garlic (finely chopped), salt, pepper, and a leaf of fresh parsley.

Preparation:

1. Heat the oven to 200°C (392 °F).

2. Salt and pepper the fish.

3. Mix the oil, lemon juice and garlic and coat the fish.

4. Place the hake in a tray lined with baking paper.

5. Bake for 15–25 minutes, depending on the thickness of the fillets* (see note).

6. Sprinkle with chopped parsley and serve.

It goes well with boiled potatoes, broccoli or Swiss chard.

Note for baking hake fillets:

• thin fillets about 1–1.5 cm (0.4-0.6 inches) thick, about 15–18 minutes,
• medium thick fillets about 2–3 cm (0.8-1.2 inches), about 18–22 minutes,
• thicker pieces of hake about 4 cm (1.6 inches) or pieces with bones), about 22–25 minutes.

The hake is ready when the meat turns white, separates easily with a fork and is no longer transparent in the middle.

Jednostavan i zdrav recept za sočan oslić iz rerne sa aromom limuna, belog luka i svežeg peršuna. Lagano jelo koje se brzo priprema i odlično se slaže uz povrće ili kuvani krompir.

Oznake: riblji specijaliteti, za dijabeticare, za insulinsku rezistenciju, za srce, za mozak, za IBS, protivupalno - anti-inflamatorno, visoki proteini, za energiju, bezglutensko, keto, LCHF, niski UH, za stomak, za anemiju, za PCOS-PMOS, za Hasimoto, za hipotireozu, za giht, fit recept, za mršavljenje, posni recept, brzo i lako, anticelulit jelovnik.

Vreme pripreme: 10-15 minuta.

Vreme pečenja: 15–25 minuta.

Ukupno vreme: 25–40 minuta.

Sastojci: 2 fileta ili 2 komada oslića (oko 400 g), 1 kašika maslinovog ulja, sok od ½ limuna, 2 čena belog luka (sitno iseckana), so, biber, list svežeg peršuna.

Priprema:

1. Zagrejte rernu na 200°C.

2. Ribu posolite i pobiberite.

3. Pomešajte ulje, sok od limuna i beli luk pa premažite ribu.

4. Stavite oslic u pleh obložen papirom za pečenje.

5. Pecite 15–25 minuta, u zavisnosti od debljine fileta* (vidi napomenu).

6. Pospite seckanim peršunom i poslužite.

Odlično ide uz kuvani krompir, brokoli ili blitvu.

Napomena za pečenje fileta oslića:

• tanki fileti (oko 1–1,5 cm debljine), oko 15–18 minuta
• srednje debeli fileti (oko 2–3 cm), oko 18–22 minuta
• deblji komadi oslića (4 cm ili komadi sa kostima), oko 22–25 minuta.

Oslić je gotov kada meso postane belo, lako se odvaja viljuškom i više nije providno u sredini.