Spanish · Authentic-ish Spanish
Hake in Green Sauce
231 kcal a serving, against 441 for the traditional version. That is 210 kcal off, or 48%, with 36.9g of protein. Serves 4. 35 minutes.
What the traditional version is
Classic merluza en salsa verde is all about the sauce. Hake fillets gently poached in a shallow pan with garlic, fish stock, and a small mountain of olive oil. Parsley turns the whole thing bright green, and clams go in for extra brine. The sauce thickens naturally as you swirl the pan, emulsion style. Served with bread for mopping, it's subtle, rich and definitely not diet food.
What changed, and what each change costs
Olive oil in the sauce dropped from 60g to 10g
Most of the lush texture in the original comes from swirling olive oil into hot stock. You get a beautiful sauce, but that's 60g of oil per four people (15g each) and very little protein for it.
What it costs you. Losing most of the oil means the sauce isn't as silky or rich - it coats, but it doesn't cling. You'll notice it if you know what to expect. I still swirl in a little at the end; otherwise it tastes more like a parsley soup.
Cornflour replaces flour for thickening
Dusting the fish with flour thickens the sauce as it poaches, but you don't need the starch or the gluten here. A teaspoon of cornflour dissolved in cold stock does the job, with fewer calories and no coating.
What it costs you. It's not quite the same texture. The emulsion needs some flour for that gentle haze, but I'll take the slightly clearer, glossier sauce for the saving.
Fillets of hake are kept, but I boost with extra clams
Hake is already a lean fish, but clams are a high-protein, low-calorie bonus. Adding more of them means the dish feels just as generous without doubling up the fish (and the price tag).
What it costs you. You might get a little more chew, and the taste edges towards seafood stew. Not a loss in my book.
Bread left off the plate
A hunk of bread is part of the ritual, but it's not doing any favours if you're after more protein and less starch. Just eat the fish and sauce as is.
What it costs you. You won't have anything to mop up the last puddle. It's a hardship, but if you miss it too much, eat a slice and don't complain to me.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 441 | 231 |
| Protein | 45.4g | 36.9g |
| Fat | 19g | 5.3g |
| Saturated fat | 2.8g | 0.9g |
| Carbohydrate | 19.8g | 6.8g |
| Protein per 100 kcal | 10.3g | 16g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Spanish prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. fish, molluscs, celery.
The method is in the book
Traditonalists will miss that gloss-the-lips feel that comes with 60g of oil whisked into the sauce. I don't blame you. But this version gets you about 80% of the way there for a quarter of the fat, and with enough clams to feel like you're at a smart seaside place with a white tablecloth. If you want the full luxury, break out the olive oil and don't look back. Most nights, though, the parsley, garlic and a little oil are enough.
The quantities and the method for this dish are in Authentic-ish Spanish, along with 57 more. It is not out yet. The swap kit is free in the meantime.