Leigh

Crunchy tuna wrap

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Crunchy tuna wrap

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Course: Supper
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 2 people
Calories: 363kcal

Ingredients

Tuna Salad

  • 200 g canned tuna drained
  • 50 g mayonnaise
  • 30 g celery finely chopped
  • 30 g red onion finely chopped
  • 30 g pickles finely chopped
  • salt and pepper to taste

Crunchy Toppings

  • 50 g cucumber thinly sliced
  • 50 g carrots thinly sliced or julienned
  • 50 g bell peppers (red, yellow, or green) thinly sliced
  • 30 g lettuce leaves shredded
  • 30 g tortilla chips or nachos crushed

Wraps

  • 2 large whole wheat or corn tortillas

Instructions

  • In a mixing bowl, combine the canned tuna, mayonnaise, finely chopped celery, red onion, and pickles. Mix until well combined. Season with salt and pepper to taste. This is your tuna salad.
  • Lay out the tortillas on a clean surface or plate.
  • Divide the tuna salad evenly between the two tortillas, spreading it out in a line down the center of each tortilla.
  • Place the shredded lettuce, cucumber slices, carrot slices, and bell pepper slices on top of the tuna salad on each tortilla.
  • Sprinkle the crushed tortilla chips or nachos on top of the veggies to add a crunchy texture.
  • Fold in the sides of each tortilla and then roll it up tightly from the bottom to create a wrap.
  • Cut each wrap in half diagonally, if desired, and serve immediately.
    Enjoy your delicious and crunchy tuna wrap! You can also customize it with additional ingredients like avocado, cheese, or your favorite sauces
Nutrition Facts
Crunchy tuna wrap
Amount per Serving
Calories
363
% Daily Value*
Fat
 
23
g
35
%
Saturated Fat
 
4
g
25
%
Trans Fat
 
0.1
g
Polyunsaturated Fat
 
13
g
Monounsaturated Fat
 
5
g
Cholesterol
 
47
mg
16
%
Sodium
 
584
mg
25
%
Potassium
 
482
mg
14
%
Carbohydrates
 
17
g
6
%
Fiber
 
3
g
13
%
Sugar
 
4
g
4
%
Protein
 
21
g
42
%
Vitamin A
 
6257
IU
125
%
Vitamin C
 
39
mg
47
%
Calcium
 
72
mg
7
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Teriyaki salmon

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Teriyaki salmon

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Course: Supper
Prep Time: 10 minutes
Cook Time: 20 minutes
Refrigerate: 45 minutes
Total Time: 1 hour 15 minutes
Servings: 4 people
Calories: 357kcal

Ingredients

For the Teriyaki Sauce

  • 120 ml soy sauce
  • 60 ml mirin (sweet rice wine)
  • 60 ml sake (Japanese rice wine)
  • 2 tbsp white sugar
  • 1 garlic cloves minced
  • 1 tsp ginger minced

Salmon

  • 4 salmon fillets (about 150-180 grams each)
  • salt and pepper to taste
  • 1 tbsp vegetable oil (for cooking)

Instructions

Prepare the Teriyaki Sauce:

  • In a small saucepan, combine the soy sauce, mirin, sake, sugar, minced garlic, and minced ginger.
  • Heat the mixture over medium heat, stirring until the sugar has completely dissolved.
  • Bring the mixture to a simmer, then reduce the heat and let it simmer gently for about 10-15 minutes, or until it thickens slightly. Stir occasionally.
  • Remove the sauce from the heat and set it aside to cool.

Prepare the Salmon:

  • Pat the salmon fillets dry with paper towels.
  • Season both sides of the salmon fillets with a pinch of salt and a dash of pepper.

Marinate the Salmon:

  • Place the salmon fillets in a shallow dish or a resealable plastic bag.
  • Pour 2/3 of the prepared teriyaki sauce over the salmon fillets, reserving the remaining sauce for serving.
  • Seal the bag or cover the dish, and marinate the salmon in the refrigerator for at least 30 minutes to 1 hour. You can marinate it longer for more flavor, if desired.

Cook the Salmon:

  • Heat the vegetable oil in a non-stick skillet or frying pan over medium-high heat.
  • Once the oil is hot, carefully add the marinated salmon fillets, skin-side down, if they have skin.
  • Cook the salmon for about 4-5 minutes on each side, or until it's cooked to your desired level of doneness. The internal temperature should reach 60°C for medium doneness.
  • Brush the salmon with some of the reserved teriyaki sauce during the last few minutes of cooking to glaze it.

Serve the Teriyaki Salmon:

  • Remove the salmon from the heat and transfer it to a serving plate.
  • Drizzle some of the remaining teriyaki sauce over the cooked salmon.
  • Serve the teriyaki salmon with steamed rice and your choice of steamed vegetables or a simple salad.

    Enjoy your homemade teriyaki salmon with these metric measurements!

Nutrition Facts
Teriyaki salmon
Amount per Serving
Calories
357
% Daily Value*
Fat
 
14
g
22
%
Saturated Fat
 
2
g
13
%
Trans Fat
 
0.02
g
Polyunsaturated Fat
 
6
g
Monounsaturated Fat
 
4
g
Cholesterol
 
94
mg
31
%
Sodium
 
1833
mg
80
%
Potassium
 
904
mg
26
%
Carbohydrates
 
15
g
5
%
Fiber
 
0.3
g
1
%
Sugar
 
10
g
11
%
Protein
 
37
g
74
%
Vitamin A
 
68
IU
1
%
Vitamin C
 
0.3
mg
0
%
Calcium
 
29
mg
3
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Seared salmon

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Seared salmon

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Course: Supper
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 4 people
Calories: 191kcal

Ingredients

Fish

  • 2 salmon fillets (150-200g each), skin on
  • 2 tbsp olive oil
  • salt and pepper to taste
  • 1 lemon thinly sliced
  • fresh herbs (such as dill, parsley, or thyme) for garnish

Instructions

  • Preheat the Pan: Place a non-stick skillet or frying pan on medium-high heat and add the olive oil. Allow the pan to heat up.
  • Prepare the Salmon: Pat the salmon fillets dry with paper towels. Season both sides of each fillet with salt and pepper to taste.

Sear the Salmon:

  • Once the pan is hot, carefully place the salmon fillets in the pan, skin-side down.
  • Cook for about 4-5 minutes on one side, or until the skin becomes crispy and the salmon easily releases from the pan. Do not move the fillets around while they are cooking; this helps achieve a good sear.
  • Flip the salmon fillets over using a spatula and cook for an additional 2-3 minutes, or until the salmon reaches your desired level of doneness. The internal temperature should be around 52-57°C for medium-rare to medium doneness.
  • Add Lemon Slices: During the last minute of cooking, add the lemon slices to the pan. This will infuse the salmon with a citrusy flavor.
  • Serve: Carefully remove the salmon fillets and lemon slices from the pan. Transfer them to a serving plate.
  • Garnish: Sprinkle fresh herbs over the seared salmon fillets for added flavor and presentation.
  • Enjoy: Serve your seared salmon hot with your favorite side dishes, such as steamed vegetables, rice, or a fresh salad.

    This recipe should yield four servings of delicious seared salmon. Enjoy your meal!

Nutrition Facts
Seared salmon
Amount per Serving
Calories
191
% Daily Value*
Fat
 
13
g
20
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
7
g
Cholesterol
 
47
mg
16
%
Sodium
 
38
mg
2
%
Potassium
 
454
mg
13
%
Carbohydrates
 
3
g
1
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
17
g
34
%
Vitamin A
 
40
IU
1
%
Vitamin C
 
14
mg
17
%
Calcium
 
17
mg
2
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Lemon butter salmon and capers

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Lemon butter salmon and capers

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Course: Supper
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4 people
Calories: 359kcal

Ingredients

  • 4 salmon fillets (about 150g each), skinless
  • 2 tbsp olive oil
  • salt and black pepper to taste
  • 2 garlic cloves minced
  • 2 tbsp capers drained
  • 2 tbsp unsalted butter
  • juice of 1 lemon
  • zest of 1 lemon
  • 2 tbsp fresh parsley chopped
  • lemon sliced for garnish (optional)

Instructions

Prepare the Salmon:

  • Preheat your oven to 180°C (350°F).
  • Pat the salmon fillets dry with paper towels.
  • Season both sides of the salmon fillets with salt and black pepper.

Sear the Salmon:

  • Heat the olive oil in a large ovenproof skillet over medium-high heat.
  • When the oil is hot, add the salmon fillets skin-side down.
  • Sear the salmon for about 2-3 minutes until the skin is crispy and golden brown.

Cook the Salmon in the Oven:

  • Transfer the skillet to the preheated oven.
  • Roast the salmon for about 8-10 minutes, or until it flakes easily with a fork and is cooked to your desired level of doneness.

Make the Lemon Butter Sauce:

  • In the same skillet, remove the salmon and set it aside.
  • In the same skillet, add minced garlic and cook for about 1 minute until fragrant.
  • Add capers and cook for another 1-2 minutes.
  • Stir in the butter, lemon juice, and lemon zest. Cook until the butter has melted and the sauce has slightly thickened, about 2-3 minutes.
  • Season the sauce with salt and black pepper to taste.

Serve:

  • Place the seared salmon fillets back into the skillet with the lemon butter sauce.
  • Spoon the sauce over the salmon.
  • Garnish with fresh parsley and lemon slices, if desired.

Enjoy:

  • Serve the Lemon Butter Salmon with Capers hot. It pairs wonderfully with steamed vegetables, rice, or a fresh salad.

    Enjoy your delicious Lemon Butter Salmon with Capers!

Nutrition Facts
Lemon butter salmon and capers
Amount per Serving
Calories
359
% Daily Value*
Fat
 
24
g
37
%
Saturated Fat
 
6
g
38
%
Trans Fat
 
0.2
g
Polyunsaturated Fat
 
5
g
Monounsaturated Fat
 
10
g
Cholesterol
 
109
mg
36
%
Sodium
 
189
mg
8
%
Potassium
 
854
mg
24
%
Carbohydrates
 
1
g
0
%
Fiber
 
0.2
g
1
%
Sugar
 
0.1
g
0
%
Protein
 
34
g
68
%
Vitamin A
 
422
IU
8
%
Vitamin C
 
3
mg
4
%
Calcium
 
29
mg
3
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Pesto baked salmon

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Pesto baked salmon

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Course: Supper
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4 people
Calories: 500kcal

Ingredients

  • 4 salmon fillets (about 150-200g each)
  • 1/2 cup fresh basil leaves
  • 1/4 cup grated Parmesan cheese
  • 2 garlic cloves
  • 1/4 cup pine nuts
  • 1/3 cup extra-virgin olive oil
  • salt and pepper to taste
  • lemon wedges for serving (optional)

Instructions

  • Preheat your oven to 180°C (356°F).
  • In a food processor, combine the fresh basil leaves, grated Parmesan cheese, garlic cloves, and pine nuts. Pulse until the mixture becomes a coarse paste.
  • With the food processor running, slowly drizzle in the extra-virgin olive oil until the pesto becomes smooth and well combined. You may need to stop and scrape down the sides of the processor bowl to ensure everything is mixed evenly. Season with salt and pepper to taste.
  • Place the salmon fillets on a baking sheet lined with parchment paper or in a baking dish.
  • Spread a generous layer of the pesto mixture over the top of each salmon fillet.
  • Bake the salmon in the preheated oven for about 15-20 minutes, or until the salmon flakes easily with a fork and has reached your desired level of doneness. The cooking time may vary slightly depending on the thickness of your salmon fillets, so keep an eye on them to avoid overcooking.
  • Once the salmon is done, remove it from the oven and let it rest for a minute or two before serving.
  • Serve the pesto baked salmon hot, garnished with lemon wedges if desired.

    Enjoy your delicious Pesto Baked Salmon with the wonderful flavors of fresh basil and Parmesan!

Nutrition Facts
Pesto baked salmon
Amount per Serving
Calories
500
% Daily Value*
Fat
 
38
g
58
%
Saturated Fat
 
6
g
38
%
Polyunsaturated Fat
 
9
g
Monounsaturated Fat
 
20
g
Cholesterol
 
99
mg
33
%
Sodium
 
191
mg
8
%
Potassium
 
914
mg
26
%
Carbohydrates
 
3
g
1
%
Fiber
 
0.4
g
2
%
Sugar
 
0.3
g
0
%
Protein
 
37
g
74
%
Vitamin A
 
295
IU
6
%
Vitamin C
 
1
mg
1
%
Calcium
 
89
mg
9
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Pan fried hake

Posted on by Leigh

Pan fried hake

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Course: Supper
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 2 people
Calories: 143kcal

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.
Leigh

Pan fried cod

Posted on by Leigh

Pan fried cod

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Course: Supper
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4 people
Calories: 863kcal

Ingredients

  • 4 cod fillets (about 150-200g each)
  • 2 tbsp olive oil
  • 2 garlic cloves minced
  • 1 lemon zested and juiced
  • salt and pepper to taste
  • 1/2 tsp paprika
  • 1/2 tsp dried thyme (or fresh thyme leaves)
  • 2 tbsp butter
  • fresh parsley for garnish

Instructions

Prepare the Cod Fillets:

  • Pat the cod fillets dry with paper towels.
  • Season both sides of the fillets with salt, pepper, paprika, and dried thyme. Set them aside for a few minutes to let the flavors infuse.

Heat the Olive Oil:

  • In a large frying pan, heat the olive oil over medium-high heat until it shimmers.

Sear the Cod:

  • Carefully add the seasoned cod fillets to the hot pan.
  • Cook the cod for about 3-4 minutes on each side or until it becomes opaque and easily flakes with a fork.
  • Adjust the cooking time based on the thickness of your fillets.

Add Garlic and Lemon:

  • During the last minute of cooking, add minced garlic to the pan.
  • Squeeze the juice of one lemon over the fillets and sprinkle lemon zest on top.

Finish with Butter:

  • Add the butter to the pan, and swirl it around as it melts. This will create a delicious buttery sauce.

Serve:

  • Transfer the pan-fried cod fillets to serving plates.
  • Pour the lemon butter sauce from the pan over the cod.
  • Garnish with fresh parsley.

Enjoy:

  • Serve your pan-fried cod hot with your choice of side dishes, such as steamed vegetables, rice, or a simple salad.

    This recipe is simple but delivers a flavorful and delicious pan-fried cod dish. Adjust the seasoning and cooking time to suit your personal taste and the thickness of your cod fillets. Enjoy your meal!

Nutrition Facts
Pan fried cod
Amount per Serving
Calories
863
% Daily Value*
Fat
 
19
g
29
%
Saturated Fat
 
6
g
38
%
Trans Fat
 
0.2
g
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
8
g
Cholesterol
 
402
mg
134
%
Sodium
 
533
mg
23
%
Potassium
 
3769
mg
108
%
Carbohydrates
 
3
g
1
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
161
g
322
%
Vitamin A
 
673
IU
13
%
Vitamin C
 
24
mg
29
%
Calcium
 
158
mg
16
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Oven baked salmon

Posted on by Leigh

Oven baked salmon

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Course: Supper
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4 people
Calories: 315kcal

Ingredients

  • 4 salmon fillets (about 150-200g each)
  • 2 tbsp olive oil
  • 1 lemon sliced
  • 2 garlic cloves minced
  • 1 tsp dried origanum
  • 1 tsp dried thyme
  • salt and pepper to taste
  • fresh parsley for garnish (optional)

Instructions

  • Preheat the Oven: Preheat your oven to 180°C (356°F).
  • Prepare the Salmon: Rinse the salmon fillets under cold water and pat them dry with paper towels. Place them on a baking sheet lined with parchment paper or in a baking dish.
  • Season the Salmon: Drizzle the olive oil over the salmon fillets and rub them to coat evenly. Sprinkle the minced garlic, dried oregano, dried thyme, salt, and pepper over the fillets. Arrange the lemon slices on top of the salmon.
  • Bake: Place the baking sheet or dish in the preheated oven and bake for about 15 minutes, or until the salmon flakes easily with a fork. The cooking time may vary depending on the thickness of your salmon fillets, so be sure to check for doneness.
  • Garnish and Serve: Once the salmon is done, remove it from the oven. You can garnish it with fresh parsley if desired. Serve the baked salmon hot with your choice of side dishes, such as steamed vegetables or rice.

    Enjoy your delicious oven-baked salmon!

Nutrition Facts
Oven baked salmon
Amount per Serving
Calories
315
% Daily Value*
Fat
 
18
g
28
%
Saturated Fat
 
3
g
19
%
Polyunsaturated Fat
 
5
g
Monounsaturated Fat
 
9
g
Cholesterol
 
94
mg
31
%
Sodium
 
76
mg
3
%
Potassium
 
878
mg
25
%
Carbohydrates
 
3
g
1
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
34
g
68
%
Vitamin A
 
84
IU
2
%
Vitamin C
 
15
mg
18
%
Calcium
 
35
mg
4
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Mediterranean baked fish

Posted on by Leigh

Mediterranean baked fish

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Course: Supper
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4 people
Calories: 300kcal

Ingredients

Fish

  • 4 fish fillets(such as cod, haddock, or sea bass) about 150-200g each
  • 2 tbsp olive oil
  • 2 garlic cloves minced
  • 1 small onion finely chopped
  • 1 red bell pepper diced
  • 1 yellow bell pepper diced
  • 1 can diced tomatoes (400g)
  • 1/2 cup dry white wine (optional)
  • 1/2 tsp dried origanum
  • 1/2 tsp dried thyme
  • 1/2 tsp dried rosemary
  • salt and black pepper to taste
  • juice of 1 lemon
  • fresh parsley chopped (for garnish)
  • lemon wedges for serving

Instructions

  • Preheat your oven to 200°C (392°F).
  • In a large ovenproof skillet or baking dish, heat the olive oil over medium heat.
  • Add the minced garlic and chopped onion to the skillet and sauté for 2-3 minutes, or until they start to soften.
  • Stir in the diced red and yellow bell peppers and cook for an additional 2-3 minutes.
  • Add the canned diced tomatoes, white wine (if using), dried oregano, dried thyme, and dried rosemary to the skillet. Season with salt and black pepper. Allow the mixture to simmer for about 5 minutes, allowing the flavors to meld.
  • Place the fish fillets on top of the tomato and pepper mixture in the skillet.
  • Drizzle the lemon juice over the fish and season it with a bit more salt and black pepper.
  • Transfer the skillet to the preheated oven and bake for 20 minutes, or until the fish flakes easily with a fork. The cooking time may vary slightly depending on the thickness of your fish fillets, so keep an eye on them.
  • Once the fish is cooked, remove the skillet from the oven. Garnish the dish with chopped fresh parsley.
  • Serve the Mediterranean baked fish hot, with lemon wedges on the side. You can serve it with your choice of side dishes, such as steamed vegetables, rice, or crusty bread to soak up the delicious sauce.

    Enjoy your Mediterranean Baked Fish!

Nutrition Facts
Mediterranean baked fish
Amount per Serving
Calories
300
% Daily Value*
Fat
 
9
g
14
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
5
g
Cholesterol
 
86
mg
29
%
Sodium
 
123
mg
5
%
Potassium
 
1215
mg
35
%
Carbohydrates
 
12
g
4
%
Fiber
 
2
g
8
%
Sugar
 
5
g
6
%
Protein
 
37
g
74
%
Vitamin A
 
1197
IU
24
%
Vitamin C
 
107
mg
130
%
Calcium
 
84
mg
8
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Lemon hake

Posted on by Leigh

Lemon hake

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Course: Supper
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4 people
Calories: 222kcal

Ingredients

  • 4 hake fillets (about 150g each)
  • 2 lemons
  • 2 garlic cloves minced
  • 2 tbsp olive oil
  • salt and pepper to taste
  • fresh parsley, chopped (for garnish)

Instructions

  • Start by preparing the lemon marinade. Zest both lemons and then juice them. Combine the lemon zest, lemon juice, minced garlic, olive oil, salt, and pepper in a bowl. Mix well to create a flavorful marinade.
  • Place the hake fillets in a shallow dish or a large resealable plastic bag. Pour the lemon marinade over the fillets, making sure they are well coated. Seal the bag or cover the dish with plastic wrap, then refrigerate for at least 30 minutes to allow the flavors to meld.
  • While the hake is marinating, preheat your oven to 180°C (350°F).
  • Once the hake has marinated, remove it from the fridge and let it come to room temperature for about 10 minutes.
  • Heat a large oven-safe skillet or frying pan over medium-high heat. Add a bit of olive oil to the pan to prevent sticking.
  • Carefully transfer the marinated hake fillets to the hot pan, skin-side down if they have skin. Sear the fillets for 2-3 minutes on each side until they develop a golden-brown crust.
  • After searing, transfer the skillet to the preheated oven and bake the hake for about 8-10 minutes, or until the fish flakes easily with a fork and is cooked through. Cooking times may vary slightly depending on the thickness of your fillets, so keep an eye on them.
  • Once the hake is done, remove it from the oven, and garnish with fresh chopped parsley. Serve hot with your choice of side dishes, such as steamed vegetables, rice, or a salad.

    Enjoy your lemon hake with its zesty and flavorful marinade!

Nutrition Facts
Lemon hake
Amount per Serving
Calories
222
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
5
g
Sodium
 
149
mg
6
%
Potassium
 
811
mg
23
%
Carbohydrates
 
6
g
2
%
Fiber
 
2
g
8
%
Sugar
 
1
g
1
%
Protein
 
35
g
70
%
Vitamin A
 
12
IU
0
%
Vitamin C
 
29
mg
35
%
Calcium
 
99
mg
10
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.