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Cape Whiting Steaks

Wild-caught, folded, skinless Cape Hake fillets.

INGREDIENTS
NUTRITIONAL INFORMATION
COOKING INSTRUCTIONS

Cape Whiting Steaks

Wild-caught, folded, skinless Cape Hake fillets.

INGREDIENTS
NUTRITIONAL INFORMATION
COOKING INSTRUCTIONS
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Recipes for

Cape Whiting Steaks

Cape Whiting Florentine with Parmesan Sprinkle

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Italian Fish Bake with Peppers, Olives, Tomato and White Wine

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Paella

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Fisherman’s Pie

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Pickled Fish

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Homemade Fish Cakes

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Durban Fish Curry

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Hake Moussaka

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Cape Whiting With A Greek Style Salad

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Cape Whiting Steaks in Green Curry

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Ingredients

White fish [Hake (Merluccius capensis/ paradoxus)]

Nutritional information

Nutrient

Per 100g

Energy 330 kJ
Protein 16.8g
Glycaemic Carbohydrate <0.6g
of which total sugar <0.3g
Total Fat 1.2g
of which Saturated fat 0.4g
of which Trans fat <0.1g
of which Monounsaturated fat 0.4g
of which Polyunsaturated fat 0.4g
of which Omega - 6 fatty acids 26mg
of which Omega - 3 fatty acids 433mg
of which ALAa 95mg
of which EPAb 31mg
of which DHAc 278mg
of which DPAd 29mg
Cholesterol 32mg
Dietary Fibre# <1.0g
Total Sodium 112mg

Cooking Instructions

Oven Bake: Preheat oven to 200 °C. Place portions in a lightly greased ovenproof dish. Drizzle with olive oil or brush with soft margarine 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: Coat portions in seasoned flour (optional). Heat a little oil in a frying pan over medium heat. Fry steaks for 4-6 minutes on each side until golden brown. Remove from pan and drain on paper towel or serviette before serving. Once cooked, the fish should change from translucent to white and flake easily with a fork.