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Hake Fillets

Wild-caught, skin-on Cape Hake fillets.

INGREDIENTS
NUTRITIONAL INFORMATION
COOKING INSTRUCTIONS

Hake Fillets

Wild-caught, skin-on Cape Hake fillets.

INGREDIENTS
NUTRITIONAL INFORMATION
COOKING INSTRUCTIONS
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Recipes for

Hake Fillets

Pan-Fried Harissa Hake with Charred Tomato & Olive Sauce

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Korma Hake Curry with Basmati Rice

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Soy & Ginger Glazed Fillets with Egg Noodles

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Hake Fillets with Thai Green Curry, Basmati Rice & Paw Paw Salad

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Salonika Saganaki

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Baked Fish in a Cheesy Pepper Sauce

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Fish Breyani

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Fried Fish on a Guacamole Bean Salad

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Ingredients

White fish [Hake (Merluccius capensis/ paradoxus)]

Nutritional information

Nutrient

Per 100g

Energy 390 kJ
Protein 16.7mg
Glycaemic Carbohydrate <0.6g
of which total sugar <0.3g
Total Fat 1.5g
of which Saturated fat 0.4g
of which Trans fat <0.1g
of which Monounsaturated fat 0.5g
of which Polyunsaturated fat 0.7g
of which Omega - 6 fatty acids 67mg
of which Omega - 3 fatty acids 687mg
of which ALAa 101mg
of which EPAb 58mg
of which DHAc 483mg
of which DPAd 46mg
Cholesterol 32mg
Dietary Fibre# <1.0g
Total Sodium 125mg

Cooking Instructions

Oven Bake: Preheat oven to 200⁰C. Place the fillets (skin side down) in a lightly greased ovenproof dish. Drizzle with olive oil or brush with soft margarine and lightly season with freshly ground black pepper. Cover with foil and bake for 15-20 minutes. Remove foil and bake uncovered for 5 minutes. Once cooked, the fish should change from translucent to white and flake easily with a fork.
Pan Fry: Coat fillets in seasoned flour (optional). Heat a little oil in a medium-sized frying pan over medium heat. Fry fillets for 6-8 minutes on each side or until golden brown. 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.