When summer temperatures exceed 30 degrees, few people have the desire for heavy and fatty dishes. That's why Mediterranean cuisine comes to its full expression during these months - it is simple, delicious and based on fresh ingredients that do not burden the body.
One such meal is hake with Swiss chard, a combination that has been on tables along the Adriatic coast for decades. This dish contains quality protein, valuable vitamins and minerals, and is light enough not to cause a feeling of heaviness even on the hottest days.
Hake is a mild-tasting fish that is loved even by those who are not big seafood fans. It is rich in protein and relatively low in fat, which is why it is often recommended in a balanced diet. On the other hand, Swiss chard is one of the most nutritionally valuable green vegetables that can be found in our markets. It contains vitamins A, C and K, as well as significant amounts of magnesium, potassium and iron.
That's why this combination is an ideal summer lunch - it's nutritious, but doesn't burden the body.
Ingredients for four people
800 g hake fillet or whole cleaned hake
1 kg of Swiss chard
500 g of potatoes
4 cloves garlic
olive oil
juice of half a lemon
salt and pepper to taste
fresh parsley
Preparation
Peel the potatoes, cut them into larger pieces and boil them in lightly salted water.
Wash the chard well, remove the harder parts of the stem and add it to the potatoes a few minutes before the end of cooking.
Once they soften, drain them and set aside.
Salt and pepper the hake and grill, pan-fry or bake in the oven for about ten minutes on each side, depending on the thickness of the fillet.
In a separate pan, heat a few tablespoons of olive oil, add finely chopped garlic and fry briefly until fragrant. Add potatoes and Swiss chard, stir gently and add a little parsley if desired.
Serve the fish with Swiss chard, and drizzle with lemon juice and a little more olive oil before serving.
Why is this the ideal summer meal?
Nutritionists often recommend that during the summer we choose meals rich in vegetables, quality proteins, and healthy fats, which is exactly what this traditional Mediterranean recipe contains.
Unlike heavy meat dishes and fried foods, hake with Swiss chard provides the body with the necessary energy without feeling sluggish after a meal. In addition, the preparation is simple and does not require a long time standing by the stove, which is an additional advantage on hot days.
If you add a seasonal tomato salad and a glass of chilled water with a slice of lemon, you'll have an almost perfect summer lunch - simple, healthy, and full of Mediterranean flavors that remind us why the simplest dishes are often the best.
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