Experts agree: the healthy recipe for hake with peas and garlic

Do you want to eat well without complicating your life? The reality is that a healthy dinner doesn't need to be a culinary puzzle nor require hours in the kitchen. The advice from nutrition and cooking specialists clearly points towards light dishes, with plenty of vegetables and quality protein.

The formula? One third of the plate protein (for example, white fish), another third vegetables (like peas, raw or cooked), and a last third whole grains or tubers. All in all, this ensures a dinner that is not only healthy but also helps control weight and promotes better rest.

Hake with peas, the perfect dinner ally

What chef Marta Verona says

Marta Verona, winner of the sixth edition of MasterChef and graduate in Nutrition, defends that eating well and quickly is possible. Her star recipe for a hake in green sauce with peas is a clear example. The secret? Using few, fresh ingredients and minimal preparation, but working them carefully to enhance flavor and health.

Key ingredients and their roles

Peas, even canned ones, provide fiber and easy-to-integrate vegetables. Garlic and leek offer aroma and antioxidant benefits. Cornstarch helps thicken the sauce without adding unnecessary fats, while white wine and fish broth give depth to the dish. And of course, hake, a white fish with lean protein, is the perfect base.

Simple steps for a healthy dinner

Basic preparation

First, sauté the finely chopped garlic and leek with a bit of oil and salt until golden. Add the cornstarch and stir well to combine. Incorporate the white wine and let it evaporate for about five minutes. Then add the hake and peas, cover halfway with fish broth and cook until the fish is tender.

Final tips and serving

If you want, garnish with some fresh parsley to add color and freshness. This recipe, beyond being a delight for the palate, perfectly fits expert recommendations that dinners should represent only 25-30% of daily calories and help with good rest.

The science of a healthy dinner

How the plate’s composition affects rest

Nutritionists explain that a balanced dinner with vegetables and satiating protein helps control body weight and improves sleep quality. Avoiding very fatty or heavy meals is key to not overloading digestion and preventing insomnia or stomach aches.

Why fish broth is a better ally than water

According to experts, fish broth provides minerals and natural flavor without adding fats or saturated sodium. It is a much superior alternative to plain water and avoids the use of concentrated broth cubes, which often contain excessive salt and additives.

If you like fish, Alicante experts also warn about the importance of cooking with broth and not just water, as it adds more flavor and nutrients.

The reality is that a dish as simple as this hake with peas and garlic can become the perfect solution for a healthy, light, and tasty dinner. It’s worth trying and seeing how you can adjust your diet without complications.