Vegan hake a la marinera
This comforting, flavorful dish has a delicious hint of the sea. It is ideal served with bread, so you can soak up the exquisite, delicate sauce, which stands out for its tasty, aromatic nuances.
Being made exclusively with plant-based ingredients, this version keeps all the traditional flavor but is more sustainable and more respectful of animals and the environment than the conventional recipe, as well as healthier because it is cholesterol-free.
Nutritionally, this delicious dish provides complete proteins, lecithin, fiber, carotenoids, lycopene, glutathione (an antioxidant), gamma-aminobutyric acid, allicin, alliin, carbohydrates, flavonoids, omega-3 fatty acids, vitamins A, C, E, K and the B group (B1, B2, B3, B5, B6 and B9 or folic acid); sulfur, calcium, phosphorus, iron, magnesium, manganese, potassium, selenium, sodium, iodine, zinc and, in smaller amounts, copper.
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Ingredients for the vegan hake
Ingredients for the marinera sauce
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- Step 1Drain the tofu and dry it with a clean cloth. Then, cut it into rectangular slices 3 cm wide by 6 cm long and 1 cm thick, sprinkle with a pinch of salt, and set aside.
- Step 2Finely chop the onion and grate the garlic. Set aside.
- Step 3Wash the tomato and grate it. Set aside as well.
- Step 4Place the seaweed on a clean, smooth surface, put a tofu fillet on top and cut the seaweed slightly larger than the area the tofu covers, since it shrinks a little when fried. Then press it firmly onto the tofu and coat the fillet in the flour. Do the same with the rest of the fillets.
- Step 5Heat the oil over medium heat in a frying pan and, when it is hot, add the coated fillets and fry for 1 minute on each side. Once fried, transfer them to a colander or strainer to remove excess oil and then place them in a fairly deep pot. Set aside.
- Step 6Leave a little of the oil the tofu was fried in and sauté the onion and garlic in it. When the onion is translucent, add the grated tomato and cook over medium-low heat for 5 minutes. Next, add the flour and stir.
- Step 7Add the paprika, stir and sauté for 1 minute.
- Step 8Then add the wine and cook for 1 more minute to let the alcohol evaporate.
- Step 9Add the water and salt and let it simmer. When it starts to boil, add the contents of the pan to the pot with the tofu and let everything boil together for 5 minutes over low heat. After this time, turn off the heat and serve with a little chopped parsley on top.