Merluza a la Plancha
Mariscos • España
Acerca de Merluza a la Plancha
Grilled hake fillet with lemon and olive oil
How to Make Merluza a la Plancha (Traditional & Healthy Version)
Merluza a la Plancha, or grilled hake, is a celebrated seafood dish from Spain that highlights the freshness of the country's coastal produce. This classic recipe is especially popular in northern regions like Galicia and the Basque Country, where the Atlantic Ocean provides some of the finest hake in Europe. The method of 'a la plancha'—cooking on a hot griddle or flat pan—ensures the fish retains its delicate flavor and tender texture while requiring minimal oil, making it a light and nutritious meal. The taste of Merluza a la Plancha is clean and refined, allowing the mild, slightly sweet flavor of hake to shine through with just a touch of olive oil, garlic, and a squeeze of lemon. This dish perfectly captures the Spanish culinary philosophy of using simple, high-quality ingredients and minimal seasoning to honor the natural taste of fresh seafood. It's an excellent choice for anyone seeking a healthy, quick, and elegant meal that feels both comforting and sophisticated. Ideal for lunch or a light dinner, Merluza a la Plancha is a staple in Spanish homes and restaurants, often served with a side of seasonal vegetables or a simple salad. Its low-calorie profile and high protein content make it a favorite among health-conscious diners, while its rich cultural roots offer a genuine taste of Spain's gastronomic heritage.
Ingredients(for 1 fillet of hake (approx. 150g) with vegetable garnish)
- 2 x 150g Fresh hake fillets (merluza) (ideally wild-caught, skin-on)
- 1 tablespoon Extra virgin olive oil (aceite de oliva virgen extra)
- 2 Garlic cloves (finely sliced (ajo))
- 1 tablespoon Fresh parsley (chopped (perejil))
- 1/2 Lemon (cut into wedges)
- to taste Sea salt (sal marina)
- to taste Black pepper (freshly ground)
- 1 cup Seasonal vegetables (e.g., asparagus, green beans, or zucchini, lightly steamed)
Instructions
- 1
Pat the hake fillets dry with kitchen paper. Season both sides with sea salt and a pinch of black pepper.
2 minutes
Drying the fillets helps achieve a crisp exterior when grilling.
- 2
Heat a non-stick griddle or large skillet over medium-high heat. Add half the olive oil and let it heat until shimmering.
3 minutes
A hot pan ensures the fish does not stick and sears nicely.
- 3
Place the hake fillets skin-side down on the griddle. Cook without moving for 4-5 minutes until the skin is golden and the flesh is opaque halfway up.
5 minutes
Do not overcrowd the pan; cook in batches if needed.
- 4
Flip the fillets gently using a thin spatula. Drizzle the remaining olive oil on top and scatter the sliced garlic around the pan. Cook for another 3-4 minutes until the fish is just cooked through and flakes easily.
4 minutes
Avoid overcooking; the fish should remain moist.
Why This Dish is Healthy
This traditional Spanish seafood recipe is an excellent choice for healthy eating as it’s rich in lean protein, low in carbohydrates, and uses heart-healthy olive oil instead of butter or heavy sauces. Grilling rather than frying preserves nutrients and minimizes added fat, while fresh herbs and lemon add flavor without extra calories or sodium. It’s ideal for calorie-conscious eaters and supports a Mediterranean-style diet.
Merluza a la Plancha is naturally low in calories and saturated fat, while providing high-quality protein essential for muscle maintenance and repair. Hake is a rich source of B vitamins, especially B12, and important minerals like selenium and phosphorus. The use of extra virgin olive oil adds healthy monounsaturated fats and antioxidants. Including steamed vegetables boosts fiber and vitamin content, making this dish a wholesome and balanced meal.
Pro Tips
- 💡Tip 1: Always use the freshest hake available for the best flavor and texture.
- 💡Tip 2: Do not overcrowd the pan to allow even cooking and a crispy finish.
- 💡Tip 3: Add lemon and parsley at the end to preserve their vibrant flavors.
Storage & Serving
Store any leftover cooked hake in an airtight container in the refrigerator for up to 2 days. To maintain optimal texture, reheat gently in a non-stick pan or enjoy cold in salads.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 110.0 kcal |
| Protein | 22.0 g |
| Carbohydrates | 0.0 g |
| Total Fat | 2.0 g |
| Fiber | 0.0 g |
