Make is one of the fish with less calories, since its fatty content is only from 1 percent. In addition, the fats they contribute are of the unsaturated type, with EPA and DHA, precursors of the Omega-3. This fatty acid is of the essential type, since the body cannot produce it and needs to incorporate it exclusively into the diet. Among other benefits, the Omega-3 takes care of cardiovascular health, preventing the increase in cholesterol and the production of atheroma plates, therefore, also prevents hypertension. And those who have these pathologies are already installed, decreases complications. On the other hand, from the culinary aspect, it is a fish with a soft flavor, this allows it to be incorporated into different preparations without being invasive. In addition, it makes it ideal for those who are not fans of fish, even in children.Then recipes will show you how to make hake rolls stuffed with spinach. Don miss this easy recipe!
| 🚻 4 Diners | 🕘 30m | 🍵 Main | 🤯 Difficulty Difference |
| Ingredients to make hake rolls stuffed with spinach: |
| 4 Meluza fillets 100 grams of spinach 1 onion girl 1 tablespoon flour soup 1 tablespoon of butter 50 cubic centimeters of milk ½ teaspoon of nutmeg ¼ teaspoon of pepper 1 cup of tomato puree 3 tablespoons of oats |
| ADDITIONAL CHARACTERISTICS: Average cost, |
Ingredients to make hake rolls stuffed with spinach:
1. The first step to make this hake roll recipe stuffed with spinach, consists of peeling, chopping and browning the onion over maximum fire with 1 teaspoon of oil until it is transparent. At that same moment, add 1 tablespoon of hot water and lower the heat halfway. When evaporating, the onion jumps for a few seconds and add water again. Repeat this process as many times as you want, taking into account that the more times do you do it, the sweeter it will remain. Thus you will be caramelizing the onion with its own sugars.
2. When you are as cooked as you want, add the spinach leaves previously washed and chopped. I skip them for a few seconds with the average heat.
3. Then distribute the vegetables on the sides of the pan and, in the center, turn the butter and the flour. Mix them and have them a little.
Trick: If you cook for someone with gluten or celiac into intolerance, replace the flour with cornstarch.
4. When they are well incorporated and with a beige color, add cold milk. Remove until thickens and there are no lumps. Then, mix the white sauce with the vegetables and remove the pan from the heat. Condiment it to taste and reserve to cool.
Trick: If you wear a lactose -free diet, you can replace milk with lactose or vegetable.
5. Meanwhile, remove the thorns that baked hake fillets may have. To do this, pass your finger through the steak and, when you notice something hard, pull with your fingers or with a clamp against the direction in which the spine is inserted. Followed, sprinkle the fish with oatmeal to absorb the moisture of the filling. Distribute 2 or 3 tablespoons of spinach sauteed with white sauce along the steak. In addition, you can also do fish with spinach sauce. How do you like it!
6. Enroll them with the help of a stick or kitchen thread and twist in a pan over high heat with 1 teaspoon of oil. What is this fish roll?
7. When they are slightly golden, turn them carefully not to break them and be on the other side. Then, add the tomato sauce and lower the heat to a minimum. Cook them for about 5-7 minutes with the covered pan.
8. Serve the fish rolls stuffed with vegetables with any variety of pasta to complete the plate. You can also accompany them with loose white rice, mashed potatoes or mixed pumpkin. What do you think of this hake roll recipe stuffed with spinach? Leave us in the comments your opinion.
TRUCK: Do not forget to previously remove the ranks or threads with what your fish fillets with spinach have rolled.
