Spanish · lunch, dinner
Merluza en Salsa Verde (Hake and Clams in Green Sauce)
Merluza con almejas en salsa verde
Video by La Cocina de Loli Dominguez on YouTube, in Spanish · Open on YouTube
- Low carb (7.9 g net carbs) but not keto: 35% of the energy is from fat, and keto meals get about 60% or more
- Pescatarian
- Dairy-free
- Nut-free
Contains: Gluten, Molluscs, Fish. Check labels on stock, sauces and spice mixes.
33 g protein and 8 g net carbs a serve from hake and clams in a light olive-oil, wine and parsley sauce — rich in vitamin B12 and selenium.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 11
Method
The cook speaks Spanish; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Soak the clams in salted water for at least 30 minutes to release any sand. In a wide pan, gently sauté 3 finely chopped garlic cloves in 3 tbsp olive oil, then add the chopped onion and soften it over low heat without letting it colour. 0:53
- Stir in a heaped tablespoon of flour and cook for a few seconds so it doesn't taste raw. 2:05
- Pour in ½ glass of white wine and cook over low heat, stirring constantly, for 2–3 minutes until the wine smell has gone and the mixture stays pale. 2:33
- Add the fish stock and simmer for 4–5 minutes, stirring, until you have a light, pourable sauce (add a splash of water if it gets too thick). 3:16
- Season the hake loins with salt and pepper and lay them in the sauce skin side up. Cook for 3 minutes. 3:54
- Taste the sauce for salt, turn the loins carefully and add the clams, throwing away any broken ones. Cook about 3 minutes more, until the clams open and the hake is just cooked. 4:47
- Scatter over plenty of chopped parsley, give the pan a gentle shake and serve in a clay dish, clams facing up, with the sauce spooned over. 5:56
Tip. Serves 4. Don't overcook the clams or they turn dry. In Spain it comes to the table with bread for the sauce; a green salad keeps the meal lower in carbs.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 12%
- Protein 48%
- Fat 40%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High777%
19 µg a serve, mostly from fresh clams (93%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High105%
58 µg a serve, mostly from fresh hake loins (78%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K High40%
48 µg a serve, mostly from parsley (86%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B6 High26%
0.4 mg a serve, mostly from fresh hake loins (75%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-3 High23%
0.4 g a serve, mostly from fresh hake loins (65%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Magnesium Source16%
66 mg a serve, mostly from fresh hake loins (76%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E Source16%
2.5 mg a serve, mostly from virgin olive oil (60%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Zinc Source13%
1.4 mg a serve, mostly from fresh hake loins (52%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C Source13%
12 mg a serve, mostly from fresh clams (32%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium Source12%
550 mg a serve, mostly from fresh hake loins (53%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron Source10%
1.7 mg a serve, mostly from fresh hake loins (35%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Show the other 4
Folate7%
28 µg a serve, mostly from fresh hake loins (35%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A6%
55 µg a serve, mostly from fresh clams (54%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D6%
1.2 µg a serve, mostly from fresh hake loins (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Calcium4%
58 mg a serve, mostly from fresh hake loins (29%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by La Cocina de Loli Dominguez; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.