The secret of hake with peas and garlic for a healthy diet
Do you want a healthy dinner but don’t have the time or desire to complicate things in the kitchen? This feeling is more common than it seems, and we often end up choosing the easiest option, but not always the best one.
But, what if we told you that with just a few ingredients like hake, peas, and garlic you can make a balanced, light, and full-flavored dish? Nutrition and cooking experts confirm it.
How to choose a healthy dinner according to experts
The ideal balance of the plate
Experts agree that a healthy dinner should be light, with an important base of fresh or cooked vegetables and a good source of quality protein. The key is to divide the plate: half vegetables, a quarter protein like hake, and a quarter whole carbohydrates or tubers, such as potato or sweet potato.
No, it’s not a magic formula, but it is a simple guide to eating well without complicating your life.
The importance of timing and digestion
Also, dinner time is key: it should be between two and three hours before going to bed to promote digestion and rest. Avoiding heavy dinners, fats, and sugars is essential to prevent stomach aches and poor sleep.
Nutritionist Anna Soler adds that "a dinner with protein and vegetables helps with weight control and better nighttime rest".
The healthy recipe: Hake in green sauce with peas
⏱️ Cooking time: 20 minutes
🔥 Calories: approx. 250 per serving
👨🍳 Difficulty: easy
The steps taken by Marta Verona
| Step | Instruction |
|---|---|
| Step 1 | Chop the garlic and leek very finely and sauté them with a bit of oil and salt until golden. |
| Step 2 | Add the cornstarch and stir for 30 seconds so that it integrates well with the oil and vegetables. |
| Step 3 | Add the white wine and let it evaporate for 5 minutes, stirring to prevent lumps. |
| Step 4 | Add the hake and peas (fresh or canned) and cover with fish broth or water halfway up. |
| Step 5 | Cook everything together over medium heat until the hake and peas are well cooked. Garnish with a bit of parsley if you want. |
Benefits and final tips for a healthy dinner
Why opt for dishes like this?
This type of recipe provides a light but complete dinner, with proteins that satisfy and vegetables that provide fiber and vitamins. Combining it with a bit of healthy fat, like olive oil, helps satisfy without overloading the body.
Chef and nutritionist Marta Verona recommends this hake with peas for "eating well without wasting time, which today is almost essential".
Expert advice to keep in mind
Experts also warn that using simple and minimally processed ingredients, like garlic and homemade or quality fish broth, can make a difference in the final result both in flavor and health.
Finally, experts always emphasize controlling portions, especially at dinner, to avoid overweight and improve rest.
Now all that’s left is for you to try this hake with peas and garlic: easy, healthy, and with a taste you didn’t expect.
Remember that a dinner like this, light but satisfying, can be your new ally to take care of yourself without complicating your life in the kitchen.
Enjoy your meal!
