Week SIX and #sixweekhealth-Fish Hake Fillet Baked breaded with garlic.

Fish Hake Fillet Baked breaded with garlic

The long-awaited time has come thanks to our friends @sweetsssj and @healthsquared for such great ideas that our body is healthier and healthy, in turn invite all those who follow all these recipes to have a better life and that of their family.

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Today I want to share with all of you a great way to share life healthily, as I am a lover of good food and even more so when it comes to something healthy, because I eat a better life. I recommend to my friends and family that they should keep active since they can walk, exercise and above all something that is fundamental to a balanced diet. For this reason today I want to present a dish that is very easy to make but with a very important carbohydrate for the organism like fish. I hope you like it!

Fresh vegetables

Ingredients:

• 150 grs of Fish (Filet of Hake)
• 1 Medium Onion
• 1 Small paprika
• ½ Cup of Soy Sauce
• ½ Cup of White Wine
• ½ Cup of Olive Oil
• ½ Cup of Integral Bread Striped
• 1 egg
• 1 Big Lemon
• 1 Vinegar Spoon
• 2 Clean garlics
• 100 grs of Branches (chives, cilantro)
• 1 cup of water

Contour:

• ½ Cup of Integral Rice
• ½ red paprika
• ½ Onion
• 1 Spoon of Olive Oil

Sauteed vegetables:

• ½ Carrot
• ½ Cebollín
• ½ Paprika
• ½ Cauliflower
  ½ Cucumber
• ½ Onion
• 1 tablespoon of Vinegar
• Salt to taste

Cooking healthy is greater life vegetables

PREPARATION:

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Fish (hake filet)

We are going to wash the fish with a lemon and vinegar very well, then we will proceed to marinate with little salt, garlic, onion and cilantro, all those vegetables liquefied with a spoonful of olive oil and a portion of white wine. Let it marinate for about 1 hour. Then beat the egg white in a cup and pass through the Hake Filet and whole-grain striped bread, when doing this procedure leave it for 20 min. When ready, take it to the oven for 45 minutes to 1 hour at a temperature of 180º with the mixture of green onion, cilantro, garlic and onion. A portion of red wine is added for a better taste.

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For Rice:

We put two cups of water for every one cup of brown rice, carrots, beans, paprika and onion are all striped vegetables. Let cook for about 25 minutes approximately (a tips to know when it is ready a knife is inserted and if it comes out dry to serve).

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For Sautéed Vegetables:

We take all the ingredients washed very well since the vegetables should be in a good condition with vinegar and lemon, then we proceed to chop in boxes placed in a frying pan for a space of 15 to 20 min with a little olive oil. Then we made the presentation!

Beautiful dish where highlights the flavors

I must say that I am very happy with what I have shown today since I loved making this delicious dish so balanced because as you can see, there is a great variety of vegetables and fish as a source of vitamins for our body. I hope that at home they will be encouraged to do it and especially to our participants in this great initiative, such as @sweetsssj and @healthsquared, as I am sure they value everyone's effort to demonstrate that they can live better healthily.