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Fish, Meal soups and plant based

Baked hake with bulgur and roasted vegetables

Baked hake with bulgur and roasted vegetables is a fish dish for 4 people, ready in 40 minutes, rated easy, for about €3.40 per person. The trick is to roast the vegetables without crowding the tray so they caramelize, then lay the hake on top near the end so it cooks gently in their fragrant steam.

I can smell the hot oven and the vegetables turning golden, a simple baked hake with bulgur and roasted vegetables is waiting for you.

Baked hake with bulgur and roasted vegetables
Total time
40 min
Difficulty
Easy
Cost per person
€3.40
Calories per person
610 kcalcalculated by Kiloach, your weight coach
Season
Summer, Fall

Baked hake with bulgur and roasted vegetables leans on zucchini, red bell pepper, cherry tomatoes and red onion that caramelize in the oven while the bulgur plumps up on its own. The fish goes in last, resting on that bed of hot vegetables, and steams gently in their juices without ever drying out. The result is tender, scented with thyme and paprika, with just enough lemon to brighten everything.

It works for a weekday dinner as easily as a slower weekend meal, especially in summer or fall when the vegetables are at their best. Mon Chou walks you through each step so everything lands at the same time, the warm bulgur, the roasted vegetables and the perfectly cooked fish, without you having to watch three pans at once.

The ingredients

4 people

Fish counter

  • Hake fillets 600 g

Pantry

  • Bulguroften in the pantry 250 g
  • Olive oiloften in the pantry 4 tbsp
  • Paprikaoften in the pantry 1 tsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Fruits and vegetables

  • Zucchini 2
  • Red bell pepper 1
  • Cherry tomatoes 250 g
  • Red onion 1
  • Lemon 1
  • Thyme 4 sprigs

Allergens Fish, Gluten

The step by step recipe

  1. Cut the zucchini, bell pepper and onion into large chunks, toss them with the cherry tomatoes, oil, thyme, paprika, salt and pepper.

    Keep the pieces about the same size so everything finishes cooking at the same time.

  2. Spread the vegetables on a baking tray and roast at 210°C, stirring halfway through. 25 min

    A hot tray from the start sears the vegetables and caramelizes them faster.

  3. Cook the bulgur in twice its volume of simmering salted water, cover and let it swell off the heat. 10 min

    Fluff it with a fork at the end with a drizzle of oil, the grains stay nicely separated.

  4. Lay the hake fillets on top of the vegetables for the last eight minutes, with a drizzle of oil and lemon slices. 8 min

    The fish cooks above the vegetables in their fragrant steam and stays tender.

  5. Serve the hake over the bulgur with the roasted vegetables and a squeeze of fresh lemon.

    Add a handful of chopped parsley or mint right before serving for freshness.

Our tips to get it right

  • Pick hake fillets of similar thickness so they all finish cooking at the same time.
  • Pat the vegetables dry before tossing them in oil, leftover moisture keeps them from caramelizing properly.
  • If your baking sheet is small, use two instead of one crowded tray, the vegetables roast better in a thin layer.

The variations

  • Swap the hake for cod or pollock, two white fish that hold up well to this cooking method.
  • For a vegetarian version, replace the fish with rinsed chickpeas added on top of the vegetables for the last eight minutes.
  • To save time, use instant bulgur that rehydrates in 5 minutes with hot water while the fish finishes cooking.

What to serve it with

  • A lemon mint yogurt sauce
  • Warm pita bread
  • Sparkling water with lemon

Storage

The hake, bulgur and vegetables keep for 2 days in the fridge in a sealed container, ideally stored separately. Reheat gently in a pan or the oven, the fish dries out fast in the microwave. Freezing isn't recommended, cooked fish loses its texture.

Questions about this dish

Can I use a different grain instead of bulgur?

Yes, quinoa or semi brown rice both work well in its place, keep the same salted water ratio. Cooking time may vary slightly depending on the grain you choose.

How do I know when the hake is done?

The flesh turns opaque and flakes easily with a fork when it's ready. Eight minutes is enough for medium thick fillets placed on already hot vegetables.

Can I prep the vegetables ahead of time?

You can chop and season them the night before, then keep them covered in the fridge. Let them sit out briefly before roasting so they cook evenly.

Is this dish good for kids?

The spices stay mild and boneless fish tends to reassure younger eaters. Some kids prefer the vegetables and fish kept separate on the plate rather than mixed together.

How long does it take to make a baked hake with bulgur and roasted vegetables?

Count 40 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in a baked hake with bulgur and roasted vegetables?

About 610 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a baked hake with bulgur and roasted vegetables cost?

About €3.40 per serving, or €13.60 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish, gluten. Always check the labels of the products you buy.

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