Air fryer-cooked hake with white wine sauce, potatoes, and vegetables

Name: Air fryer-cooked hake with white wine sauce, potatoes, and vegetables
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 2
Cuisine: En
Ingredients: 14 oz hake fillets; 10,5 oz baby potatoes; 1 onion; 5¼ oz mushrooms; 10,5 oz green beans, frozen; 1 garlic clove; ¼ cup white wine; Olive oil to taste; A few sprigs fresh parsley; Salt to taste; Black pepper to taste

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Main Dish

Very Easy

45 min

455 Kcal

Looking for a complete fish dish that’s easy to prepare? This air-fried hake is served with potatoes, mushrooms, onions and green beans for a simple, balanced meal. The fish is coated in a garlic, parsley and white wine sauce, then cooked with the vegetables using the Air Fryer’s two baskets. Quick, convenient and full of flavor, this recipe gives you tender, flaky fish and a satisfying lunch or dinner with minimal effort.

Materials

Two-compartment air fryer
small air fryer-safe dish
frying pan
cutting board

Preparation

Preparation15 min

Cook time30 min

Wash the potatoes and cut them into 3- to 4-mm-thick slices. Finely chop the onion and mushrooms. Keep the frozen green beans as is.
Place the potatoes and onion in the first basket. Drizzle with a little olive oil, season with salt and pepper, and cook for 8 minutes at 370 °F/190 °C, shaking halfway through cooking.
Add the frozen green beans directly to the pan. Stir and continue cooking at 370 °F/190 °C for 5 minutes.
Add the sliced mushrooms, stir, and continue cooking for 7 to 8 minutes at 370 °F/190 °C. Shake the basket once during cooking.
Sauté the minced garlic in a little olive oil. Add the white wine, let it reduce for 2 to 3 minutes, then stir in the chopped parsley.
Place the hake fillets in a small dish that’s safe for use in the air fryer. Season with salt and pepper, then pour the white wine and garlic sauce over the top. Cook for 8 to 12 minutes at 350 °F/180 °C.
Serve the hake immediately with the potatoes, green beans, and mushrooms. If desired, drizzle a little of the sauce left in the dish over the fish.

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Observations

Do you need to thaw green beans?
No. Add them directly to the basket while still frozen. Thawing them beforehand might make them softer and more watery.

How can you prevent vegetables from releasing too much moisture?
Don’t overfill the basket, and stir them regularly. Frozen green beans and mushrooms release moisture: good air circulation will help them grill better.

In what order should I cook the vegetables?
Follow this order: potatoes → frozen green beans → mushrooms. Potatoes take the longest to cook, while mushrooms cook quickly.

Approximate Air Fryer Cooking Times:
Potatoes: 20 to 21 min at 370°F/190°C
Frozen green beans: 12 to 13 min at 370°F/190°C
Mushrooms: 7 to 8 min at 370°F/190°C
Hake: 8 to 12 min at 350°F/180°C

I don’t have two compartments. What should I do?
No problem. Cook the vegetables first, then keep them warm while the fish is cooking. You can also put the vegetables back in the basket for 1 to 2 minutes at the end to reheat them before serving.

Nutrition

for 1 serving / for 100 g

Calories: 455Kcal

Carbo: 42g
Total fat: 9.3g
Saturated fat: 1.3g
Proteins: 39.8g
Fibers: 10.2g
Sugar: 6.6g
ProPoints: 11
SmartPoints: 11

Nutritional information for 1 serving (660g)

Cookware

air fryer

burner

Attributes

Keep refrigerated

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Christelle Gary

As a fitness enthusiast and vegetarian, I love taking on a challenge: making plant-based meals that are packed with protein—without breaking the bank! My mission at Ptitchef? To prove that legumes can be delicious, creative, and truly irresistible. Chickpeas, lentils, and beans better watch out!

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