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Baby Hake

Individually pouched, skin-on, bone-in, tail-on Cape Hake.

INGREDIENTS
NUTRITIONAL INFORMATION
COOKING INSTRUCTIONS

Baby Hake

Individually pouched, skin-on, bone-in, tail-on Cape Hake.

INGREDIENTS
NUTRITIONAL INFORMATION
COOKING INSTRUCTIONS
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Recipes for

Baby Hake

Baby Hake with Sweet Corn Baby Marrow Fritters

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Lemon & Herb Roasted Baby Hake with Chutney Butter

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Ingredients

White fish [Hake (Merluccius capensis/ paradoxus)]

Nutritional information

Nutrient

Per 100g

Energy 330 kJ
Protein 18.1g
Glycaemic Carbohydrate <2.0g
of which total sugar <1.0g
Total Fat 0.5g
of which Saturated fat 0.1g
of which Trans fat <0.1g
of which Monounsaturated fat 0.2g
of which Polyunsaturated fat 0.2g
of which Omega - 6 fatty acids <100mg
of which Omega - 3 fatty acids 186mg
of which ALAa <100mg
of which EPAb <100mg
of which DHAc 123mg
of which DPAd <100mg
Cholesterol 72mg
Dietary Fibre# <1.0g
Total Sodium 192mg

Cooking Instructions

Oven Bake: Preheat oven to 200 °C. Remove fins and belly fins. Place fish in a greased ovenproof dish. Drizzle with olive oil and lemon juice and lightly season with freshly ground black pepper. Bake for 20-25 minutes. Once cooked, the fish should change from translucent to white and flake easily with a fork.
Pan Fry: Remove fins and belly fins. Coat baby hake in seasoned flour (optional). Heat a little oil in a frying pan over medium heat. Fry for 6-8 minutes on each side. Remove from the pan and drain on a paper towel or serviette before serving. Once cooked, the fish should change from translucent to white and flake easily with a fork.