Receta Merluza a la Plancha: A Delicious and Healthy Dish


Merluza a la plancha, or grilled hake, is a popular and delicious dish in Spanish cuisine. This simple yet flavorful recipe showcases the delicate taste of hake, a white fish that is abundant in the waters of the Atlantic Ocean. In this article, we will explore the steps to prepare receta merluza a la plancha and discuss the health benefits of this nutritious dish.

The Ingredients

Before we dive into the cooking process, let’s take a look at the ingredients needed to make receta merluza a la plancha:

  • 4 fresh hake fillets
  • 2 tablespoons of olive oil
  • 2 cloves of garlic, minced
  • 1 lemon, sliced
  • Salt and pepper to taste

The Cooking Process

Now that we have gathered all the necessary ingredients, let’s move on to the cooking process:

  1. Start by preheating a grill or a non-stick pan over medium heat.
  2. Season the hake fillets with salt and pepper on both sides.
  3. Add the olive oil to the preheated grill or pan.
  4. Place the hake fillets on the grill or pan and cook for about 4-5 minutes on each side, or until the fish is opaque and flakes easily with a fork.
  5. While the hake is cooking, sauté the minced garlic in a separate pan with a tablespoon of olive oil until golden brown.
  6. Once the hake fillets are cooked, transfer them to a serving plate.
  7. Drizzle the sautéed garlic and olive oil mixture over the hake fillets.
  8. Garnish with lemon slices for an extra burst of flavor.
  9. Serve the merluza a la plancha immediately and enjoy!

The Health Benefits of Merluza a la Plancha

Merluza a la plancha not only satisfies your taste buds but also provides numerous health benefits. Let’s take a closer look at why this dish is a great addition to a balanced diet:

1. High in Protein

Hake is an excellent source of protein, which is essential for building and repairing tissues in our bodies. A 100-gram serving of hake provides approximately 18 grams of protein, making it a great choice for individuals looking to increase their protein intake.

2. Low in Calories

Compared to other meats, hake is relatively low in calories. A 100-gram serving of hake contains only about 90 calories, making it a suitable option for those who are watching their calorie intake.

3. Rich in Omega-3 Fatty Acids

Hake is a good source of omega-3 fatty acids, which are essential fats that our bodies cannot produce on their own. Omega-3 fatty acids have been linked to numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function.

4. Packed with Vitamins and Minerals

Merluza a la plancha is also rich in vitamins and minerals. Hake contains significant amounts of vitamin B12, which is essential for the production of red blood cells and the proper functioning of the nervous system. Additionally, hake is a good source of selenium, phosphorus, and potassium.


1. Can I use frozen hake fillets for this recipe?

Yes, you can use frozen hake fillets for this recipe. However, make sure to thaw them thoroughly before cooking to ensure even cooking and optimal flavor.

2. Can I substitute hake with another type of fish?

While hake is traditionally used in receta merluza a la plancha, you can substitute it with other white fish such as cod or sole. The cooking process remains the same, and you will still achieve a delicious grilled fish dish.

3. Can I add other seasonings or herbs to enhance the flavor?

Absolutely! Feel free to experiment with different seasonings and herbs to suit your taste preferences. Some popular additions include paprika, parsley, or a sprinkle of chili flakes for a hint of spice.

4. Is merluza a la plancha suitable for individuals with dietary restrictions?

Merluza a la plancha is a versatile dish that can be adapted to various dietary restrictions. It is naturally gluten-free and can be made dairy-free by omitting any butter or cream-based sauces. However, if you have specific dietary concerns, it is always best to consult with a healthcare professional or a registered dietitian.

5. Can I serve merluza a la plancha with any side dishes?

Absolutely! Merluza a la plancha pairs well with a variety of side dishes. Some popular options include roasted vegetables, steamed rice, or a fresh salad. The mild flavor of the hake allows it to complement a wide range of flavors and textures.


Receta merluza a la plancha is a simple yet delicious dish that showcases the delicate taste of hake. By following the easy cooking process outlined in this article, you can enjoy a flavorful and nutritious meal. The health benefits of merluza a la plancha, including its high protein content, low calorie count, and abundance of omega-3 fatty acids, make it a great addition to a balanced diet. So, why not give this traditional Spanish recipe a try and savor the flavors of the sea?


Please enter your comment!
Please enter your name here