Grilled Hake with Chickpeas Recipe – Healthy Mediterranean Dinner Idea

Grilled hake fillet served with spiced chickpeas, fresh herbs, and a drizzle of olive oil on a rustic plate.
Fresh, healthy, and full of Mediterranean flavor – grilled hake with chickpeas is the perfect seafood dinner! 🐟🥙✨
Jump to Recipe Print Recipe

Mediterranean Comfort in a Bowl

Few dishes capture the essence of Mediterranean comfort quite like Grilled Hake with Chickpeas. This recipe brings together the delicate, flaky texture of hake—a mild white fish beloved in Spanish and Portuguese kitchens—with the hearty, nutty richness of chickpeas. The result is a light yet satisfying dish that’s packed with protein, fiber, and flavor.

Grilling the hake adds a subtle smokiness while keeping the fish lean and healthy. Paired with chickpeas simmered in aromatics and spices, the dish feels both rustic and elegant. A squeeze of lemon brightens the flavors, making each bite fresh and vibrant.

Perfect for healthy weeknight dinners, this recipe is quick to prepare yet impressive enough for entertaining. Serve it family-style with warm flatbreads or plated individually for a refined presentation. Whether you’re cooking for yourself or hosting guests, this dish delivers Mediterranean comfort in every bowl.

The Inspiration Behind the Dish

The Mediterranean diet has long celebrated chickpeas as a staple legume, prized for their versatility and nutrition. From stews to salads, they provide a hearty base that pairs beautifully with fresh vegetables and lean proteins.

Hake, a mild, flaky white fish, is especially popular in Spain and Portugal, where it’s often grilled or baked. Its delicate flavor makes it the perfect canvas for bold seasonings and vibrant accompaniments.

By grilling hake and pairing it with chickpeas, this recipe honors Mediterranean traditions while offering a modern, health-conscious twist. The smoky char from the grill enhances the fish’s natural sweetness, while the chickpeas add depth and substance. Together, they create a dish that’s light, nourishing, and full of character.

Why You’ll Love This Recipe

This dish stands out for its flavor profile: smoky grilled hake, nutty chickpeas, and a bright squeeze of lemon. The combination is simple yet layered, offering comfort with a refreshing edge.

Nutritionally, it’s a powerhouse. Hake provides lean protein with minimal fat, while chickpeas contribute fiber, plant-based protein, and essential vitamins. Add olive oil, garlic, and paprika, and you’ve got a dish that’s both wholesome and delicious.

Versatility is another reason to love it. It works as a quick weeknight dinner, a meal-prep option that reheats well, or a centerpiece for gatherings. Pair it with a crisp salad, roasted vegetables, or warm bread, and you’ll have a complete Mediterranean spread.

Key Techniques for Success

  • Grilling hake: Brush lightly with oil and season simply. Grill over medium heat until just opaque, avoiding overcooking, which can dry the fish.
  • Preparing chickpeas: Pan-fry for crispness, roast for depth, or stew gently with aromatics for softness. Each method adds unique flavor.
  • Balancing spices: Paprika, garlic, and preserved lemon bring warmth and brightness. Use them thoughtfully so the fish’s delicate flavor isn’t overshadowed.
  • Texture balance: The goal is tender fish paired with hearty chickpeas. Avoid mushy legumes by cooking them until just tender.

Pro Tip: Always oil the grill grates lightly before cooking fish. This prevents sticking and ensures clean grill marks.

Step-by-Step Cooking Process

Begin by roasting or pan-frying chickpeas with olive oil, garlic, and paprika until golden and fragrant. Add preserved lemon or a squeeze of fresh lemon juice for brightness. Keep warm while preparing the fish.

Preheat the grill and oil the grates. Season hake fillets with salt, pepper, and a drizzle of olive oil. Grill for 3–4 minutes per side, depending on thickness, until the flesh flakes easily but remains moist.

Layer flavors by serving chickpeas as the base, topped with grilled hake. Garnish with fresh herbs like parsley or cilantro. The contrast between smoky fish and hearty legumes creates a balanced, satisfying dish.

Avoid common mistakes: don’t overcook hake (it dries quickly), and don’t under-season chickpeas (they need bold flavors to shine).

Variations & Twists

  • Fish swaps: Cod, haddock, or sea bass work beautifully in place of hake.
  • Extra veggies: Add kale, spinach, or roasted peppers for color and nutrition.
  • Spicy kick: Sprinkle chili flakes or stir in harissa for heat.
  • Vegetarian option: Skip the fish and serve chickpeas with grilled vegetables like zucchini, eggplant, or peppers.

These variations make the recipe adaptable to different tastes, diets, and occasions, ensuring it remains a versatile staple in your kitchen.

Grilled hake fillet served with spiced chickpeas, fresh herbs, and a drizzle of olive oil on a rustic plate.

Grilled Hake with Chickpeas Recipe – Healthy Mediterranean Dinner Idea

This grilled hake with chickpeas recipe is a light yet satisfying Mediterranean-inspired dish. Tender hake fillets are grilled to perfection and paired with spiced chickpeas, olive oil, and fresh herbs. It’s a healthy seafood dinner that’s easy to prepare, full of flavor, and perfect for weeknight meals or family gatherings.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Course Healthy Dinner, Main Dish
Cuisine Mediterranean, Spanish/Portuguese-inspired
Servings 4
Calories 370 kcal

Equipment

  • Grill or grill pan
  • Large skillet or saucepan
  • Mixing bowls
  • Knife + cutting board
  • Tongs or spatula

Ingredients
  

  • 4 hake fillets (or cod/haddock as substitute)
  • 2 tbsp olive oil (plus extra for drizzling)
  • 2 large poblano or bell peppers, roasted and chopped (optional for depth)
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 2 cups cooked chickpeas (or 1 can, rinsed and drained)
  • 1 tsp smoked paprika
  • ½ tsp cumin
  • Juice of 1 lemon (plus wedges for serving)
  • Salt & pepper to taste
  • Fresh parsley for garnish

Instructions
 

  • Prepare chickpeas: Heat olive oil in a skillet. Sauté onion and garlic until fragrant. Add chickpeas, paprika, cumin, salt, and pepper. Cook for 8–10 minutes until chickpeas are golden and flavorful.
  • Grill hake: Preheat grill or grill pan. Lightly oil grates. Season hake fillets with olive oil, salt, and pepper. Grill over medium heat for 3–4 minutes per side until flaky and opaque.
  • Assemble: Spoon chickpeas onto plates or a serving platter. Place grilled hake on top.
  • Finish: Garnish with fresh parsley, lemon wedges, and a drizzle of olive oil. Serve immediately.
  • Texture note: Fish should be tender and moist, chickpeas hearty but not mushy.

Notes

  • Fish swaps: Cod, haddock, or sea bass work well.
  • Vegetarian option: Replace fish with grilled zucchini, eggplant, or peppers.
  • Extra veggies: Add spinach, kale, or roasted peppers for variety.
  • Storage: Refrigerate chickpeas up to 3 days; grill fish fresh for best results.
  • Pro Tip: Always oil grill grates lightly to prevent fish from sticking.
 
Keyword chickpeas and fish, grilled hake recipe, healthy seafood dinner, Mediterranean comfort food, protein-rich meal