|I found lovely Hake loins at Costco, but if you don't have Hake you can use any type of mild white fish to bake with Tomato, Kalamata Olive, and Caper Salsa.|
When you're living in a completely land-locked state like Utah, frozen fish is the name of the game, so I'm always checking at Costco to see if they have any new seafood offerings. Recently I bought a package of Kirkland Wild Caught Hake Loins to experiment with. I didn't find much about Hake in my cookbooks, but from checking Google I learned that Hake is often cooked with moist ingredients to keep it from drying out. It was just a serendipitous combination of ingredients (and maybe memories of Grilled Salmon Packets) that led to this recipe for Roasted Hake topped with tomatoes, Kalamata olives, capers, red onions, and garlic, but the results were delicious.
Thaw hake overnight in the fridge. When you're ready to cook, rub on both sides with olive oil and rub with fish rub.
Chop tomatoes, olives, onions, and parsley, and mix with the minced garlic, capers, Aleppo pepper (or cayenne), olive oil, salt, and pepper.
Spoon the salsa mixture over the fish and bake for about 15 minutes.
Serve hot, with a generous portion of the salsa mixture spooned over each piece of fish.
(Makes 4 servings; recipe created by Kalyn with inspiration from online suggestions for cooking Hake.)
4 hake loins, about 6 oz. each
(If you can't find Hake try other white fish like Cod, Flounder, Haddock, Pollock, or Halibut.)
olive oil, for rubbing fish pieces
fish rub, for seasoning fish (I love Szeged Fish Rub.)
1 1/2 cups grape or cherry tomatoes, cut into fourths
1/2 cup chopped Kalamata olives
1/4 cup finely chopped red onion
1 T minced garlic
2 T capers
2 T finely chopped fresh parsley
1 tsp. Aleppo pepper (or use a smaller amount of Cayenne)
1 T olive oil
salt and fresh-ground black pepper to taste
If using frozen fish, thaw overnight in the refrigerator. When you're ready to cook, preheat oven to 400F/200C. Pat the fish dry with paper towels. Rub on both sides with olive oil and sprinkle with a generous amount of fish rub. Put the fish into a roasting pan that you've sprayed with olive oil or non-stick spray and let it come to room temperature while you chop the salsa ingredients.
Chop tomatoes into fourths and coarsely chop Kalamata olives. Finely chop red onion and parsley. Mince the garlic (or you can use minced garlic from a jar, although freshly minced garlic will be more flavorful.) Combine tomatoes, olives, red onion, garlic, capers, Aleppo Pepper, olive oil, salt, and pepper to make the salsa, and spoon over the fish.
Bake about 15 minutes, or until the fish is firm and flakes easily with a fork. Serve hot, with a generous amount of the salsa mixture spooned over each piece of fish when you plate it.
This is good served with rice to soak up the flavorful juice.
South Beach Suggestions:
This low-glycemic recipe is suitable for any phase of the South Beach Diet, although of course you should not serve with rice if you're eating this for Phase One.
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.
More Ideas with Roasted or Baked Fish:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Baked Fish in Parchment ~ Steamy Kitchen
Spice-Rubbed and Roasted Fish Fillets ~ Kalyn's Kitchen
Baked Tilapia with Pecan Rosemary Topping ~ Cookin' Canuck
Baked Halibut with Sour Cream, Parmesan, and Dill Topping ~ Kalyn's Kitchen
Panko and Mustard Crusted Fish ~ The Perfect Pantry
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)
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