hake fillet low calorie dinner
Low Calorie,  Recipes

Hake fillet with mussels and baby courgette

Hake fillet with mussels and baby courgette

The second recipe in the #lowcalfinedining series is again a fish dish. This time, a beautiful hake fillet served with mussels, baby courgette, asparagus and sugar snap peas. I like this combination of fish and green vegetables, and I find it quick and easy to cook, especially for when I want to whip up a quick dinner. The cooking is minimal, making the most of what each ingredient has to offer. Hake fillet is very versatile: it can be pan-fried, grilled, steamed or baked and makes a great alternative to cod. Also, hake was declared by the NFFO as the UK’s most sustainable fish, and it is in season most of the year (excepting February and March). For these reasons, I would encourage you to use it more often in your cooking.

#LowCalFineDining series

a plate of hake fillet with mussels and baby courgette ready to be served at lunch

Hake fillet with mussels and baby courgette – recipe notes

The recipe is quite straight-froward. I would recommend preparing all the ingredients in advance, and start cooking the vegetables first. The fish only takes a couple of minutes too cook, so leave it by the end. As with the previous recipe, the ingredients are for one portion. But if you’re cooking for 2 (or more), all you need to do is adjust the quantities accordingly.

Hake fillet with mussels and baby courgette


  • ingredients for one portion:
  • 150 g hake fillet
  • 5 fresh mussels
  • 50 g baby courgette
  • 25 g fine asparagus
  • 25 g sugar snaps
  • 3-4 leaves of fresh parsley
  • 5 g olive oil
  • 5 g lemon juice
  • sunflower oil for frying
  • salt
  • pepper


  • Slice the baby courgette and fry it in a hot pan with a bit of sunflower oil. Set aside and sprinkle with lemon juice.
  • Blanch the asparagus and sugar snaps in boiling water for 5 minutes. Drain and set aside.
  • Steam the mussels until open and set aside.
  • Season the hake fillet with salt and pepper and fry in a hot pan for 2-3 minutes on each side.
  • To serve, place the vegetables in the middle of a plate, add the hake fillet and mussels and top with chopped parsley.
low calorie hake fillet nutritional information

I am very excited about the new Low Calorie Fine Dining project and I’m looking forward to hearing your feedback. My aim is to elevate low calorie dinners to a new level, and not only to make them look pretty but also to make them taste super delicious. So please let me know what you think about it. And if you like what you’re seeing, follow the hashtag #lowcalfinedining on Instagram.

To find out more about the Low Calorie Fine Dining project, please read the Low Calorie Fine Dining manifestohere.

For more recipes and foodie inspiration follow me on Instagram at @mintandrosemary.

And if you’re looking for new kitchen tools or gadgets, head over to my Amazon Influencer page for a list of carefully curated tools, utensils and cookery books. Do feel free to drop me a line if you have any questions, or if you’re looking to get a new kitchen tool/utensil/gadget. I’ll be happy to help!

Andra Constantinescu

I am a classically trained chef, with a BSc in Culinary Arts and a Masters Degree in Food Business Management.

More Posts - Website - Twitter - Facebook - Pinterest

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.