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Neapolitan Hake with International
Healthy Recipes Vol. 2

sautéed vegetables Cooking Instructions

● Preheat oven to 180°C or 350°F
Ornella Allegro González, Catalina Echenique Barrientos,
Carla Novoa Orellana and Jessica Palacios Ferreira ● Place the piece of hake in a baking dish and add ½ teaspoon of vegetable oil, season
Nutritionists with salt.
NUBAMET ● Wash basil and cut into strips; then wash and slice cherry tomatoes. Place the basil,
Chile farmer´s cheese and tomatoes on the hake. Cover the dish with aluminum foil and
bake in the oven for 20 to 30 minutes. Check the fish while it is in the oven to make
Suitable for for both people living with overweight and obesity, and following bariatric sure it doesn´t overcook.
surgery (soft phase)
● Wash the asparagus and cut into 1-inch pieces. Put them in a pot with cold water and
add salt to taste. Bring to a boil, remove from the water and place the asparagus in
cold water to finish.
● In a ceramic frying pan, add ½ teaspoon of vegetable oil and sauté the mushrooms.
● Serve the hake on a platter surrounded by sautéed vegetables. Basil leaves may be
added for decoration.

Nutritional Analysis
Preparation: Source: Tabla de Composición Química de Alimentos Chilenos (Schmidt-Hebbel y cols, 1990)

Number of servings: 1 Total
Time of preparation: 50 minutes weight Pro-
Ingredient Fat Carbohy- Sugars Iron Calcium Fibra
used in Kcal tein
recipe (g) (g) drate (g) (g) (mg) (mg) (g)
(g)
Hake 100 71 14,6 0,1 0,4 0,1 0,8 27 0
Mush- 100 27 2,1 0,4 5,1 1,0 1,2 5,0 2,2
rooms

Ingredients Nutritional Facts Cherry 75 18 0,8 1,2 3,9 1,0 0,3 3,7 1,2
tomatoes
● Hake 1 medium-sized piece = 100 g per serving Asparagus 60 15 1,5 0,1 2,6 0,8 0,4 14 1
● Mushrooms ¾ cup = 100 g ● Calories: 226 kcal Farmer´s 30 46 8,6 0,4 2,4 2,4 0,0 18 0
cheese
● Total Protein: 27,7 (g)
● Cherry tomatoes 5 units = 75 g Vegetable
● Carbohydrate: 14,6(g) oil 5 45 0 5 0 0 0 0 0
● Asparagus 3 spears = 60 g
of which sugars: 5,4 (g)
● Farmer´s cheese or white cheese ● Fat: 7,2 (g) Basil 1 4 0,1 0 0,2 0,1 0 0 0,2
2 slices = 30 g Salt 1 0 0 0 0 0 0 0 0
● Iron: 2,7 (mg)
● Vegetable oil 1 teaspoon = 5 cc ● Calcium: 67,7 (mg) Total 372 226 27,7 7,2 14,6 5,4 2,7 67,7 4,6
● Basil 1 tablespoon = 3 g ● Fibre: 4,6 (g) NOTE: White salt water fish, predominant along the Chilean coast. A versatile fish that can
● Salt 1 pich = 1 g ● Protein: 22g be cooked in many different ways.

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