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–+ servings

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.