Merluza A La Senorita (Spanish)(Baked Hake With Bananas)
A flavorful Spanish baked hake dish topped with bananas, tomato sauce, and aromatic bay leaves, perfect for a comforting yet unique seafood meal enjoyed by all.
Ingredients
Instructions
- Preheat the oven to 300°F (150°C).
- Place the split hake in a buttered flame-proof baking dish and brush with a little oil.
- Sprinkle the fish with salt and freshly ground pepper.
- Crumble the bay leaves and sprinkle over the fish.
- Combine tomato puree with 2 tablespoons of oil, water, and 1 to 2 teaspoons of sugar to make the sauce.
- Spread the sauce around and along the center of the fish.
- Peel and split the bananas lengthwise and arrange them around the fish.
- Bake in the preheated oven for about 30 minutes, basting with the sauce occasionally.
Tips & Substitutions
For best results, use fresh hake; frozen can be substituted if needed, but thaw thoroughly beforehand. If you prefer a different flavor profile, try adding a splash of white wine or lemon juice to the sauce. Adjust the sweetness by varying the sugar based on the ripeness of the bananas. Consider using a light vegetable broth instead of water for added depth.
Serving Suggestions
Serve the baked hake with a side of steamed vegetables or a fresh green salad for a light meal. It pairs beautifully with Gado-Gado, an Indonesian salad, to add a vibrant contrast. A glass of chilled white wine would complement the flavors well, enhancing the dining experience.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place in a preheated oven at 350°F (175°C) for about 15 minutes, or until heated through. Avoid microwaving as it can make the fish rubbery; the oven method keeps it moist.
Nutrition & Diet Analysis (per serving)
Each serving of Merluza A La Senorita (Spanish)(Baked Hake With Bananas) contains roughly 434 calories, with 17g protein, 46g carbohydrates, and 20g fat. It is an excellent source of protein (34% of the Daily Value) and calcium (22% of the Daily Value), and a good source of iron and vitamin A. Note that it is relatively high in sodium, at 1098mg per serving (48% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use another type of fish instead of hake?
Yes, you can substitute hake with other firm white fish such as cod or tilapia. Just adjust the cooking time if the fish is thinner or thicker than hake, ensuring it cooks through without drying out.
What can I do if I don’t have bay leaves?
If you don't have bay leaves, you can use a pinch of dried thyme or oregano for a similar herbal note. Alternatively, skip the herbs altogether if you prefer a simpler flavor profile. Fresh herbs like parsley can also be added just before serving for freshness.
How can I make the dish spicier?
To add heat, sprinkle some red pepper flakes or a dash of cayenne pepper into the sauce. You can also include sliced fresh chili peppers along with the bananas for a flavor kick that complements the sweetness.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).