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Hake Medallions

Wild-caught, skinless Cape Hake portions.

INGREDIENTS
NUTRITIONAL INFORMATION
COOKING INSTRUCTIONS

Hake Medallions

Wild-caught, skinless Cape Hake portions.

INGREDIENTS
NUTRITIONAL INFORMATION
COOKING INSTRUCTIONS
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Recipes for

Hake Medallions

Chilli & Lime Island-style Kebabs

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Panko Crumbed Hake Bites with Sweet & Spicy Dipping Sauce

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Spicy Fish Bites with Blue Cheese Dipping Sauce

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Easy Tom Yum Hake & Noodle Soup

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Spicy Carrot & Coconut Soup With Hake Bites By Maxine Schuiling

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Pickled Fish By Luyanda Mafanya

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Fish Curry Cottage Pie By Neo Nontso

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Basil Pesto Crumbed Hake Medallions By Zorah Booley

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Hake Medallions with Glazed Carrots & Smashed Za’atar Potatoes

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Oriental Steamed Hake Parcels

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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 medallions in an ovenproof baking 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 medallions in seasoned flour (optional). Heat a little oil in a frying pan over medium heat. Fry medallions 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.