Ingredients
- 4 hake fillets
- 2 tbsp olive oil
- salt and pepper to taste
- 1 lemon sliced for garnish (optional)
- fresh parsley chopped for garnish (optional)
Instructions
Prepare the Hake Fillets:
- Start by patting the hake fillets dry with paper towels. This helps to remove excess moisture, ensuring a crispy crust when frying.
- Season both sides of the fillets with salt and pepper to taste.
Heat the Pan:
- Place a large frying pan or skillet over medium-high heat.
Add Olive Oil:
- Add the olive oil to the hot pan and swirl it around to coat the bottom evenly.
Sear the Hake Fillets:
- Carefully place the seasoned hake fillets into the hot pan, skin side down. If your fillets have skin, it's best to start cooking them with the skin side down to get it crispy.
- Cook for about 3-4 minutes on each side, or until the fish is golden brown and easily flakes with a fork. The exact cooking time will depend on the thickness of the fillets. Be careful not to overcook; hake cooks quickly.
Serve:
- Once the hake fillets are cooked through, transfer them to a serving plate.
Garnish (Optional):
- Garnish the pan-fried hake with lemon slices and freshly chopped parsley, if desired, for added flavor and presentation.
Serve Hot:
- Serve the pan-fried hake immediately while it's still hot. You can pair it with your favorite side dishes like steamed vegetables, rice, or a salad.Enjoy your delicious and simple pan-fried hake! This recipe is versatile and allows you to adjust the seasoning and garnishes to your taste.
Nutrition Facts
Pan fried hake
Amount per Serving
Calories
143
% Daily Value*
Fat
14
g
22
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
10
g
Sodium
3
mg
0
%
Potassium
82
mg
2
%
Carbohydrates
5
g
2
%
Fiber
2
g
8
%
Sugar
1
g
1
%
Protein
1
g
2
%
Vitamin A
12
IU
0
%
Vitamin C
29
mg
35
%
Calcium
15
mg
2
%
Iron
0.4
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.