Herb Crusted Hake

Name: Herb Crusted Hake
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Cuisine: European, Mediterranean
Ingredients: 2 hake fillets; Salt tsp; Black pepper tsp; Flour 2 tbsp; Breadcrumbs 50g; Fennel seeds 2 tbsp; Dried Thyme 1 tbsp; Garlic powder 2 tbsp; Chilli flakes 1/2 tsb; Grate rind & squeeze juice of half a lemon; EVOO 2 tbsp

7 steps

Prep:5minCook:15min

Herb crusted Hake, I served mine with roasted yam chips (cooked in the air fryer) & some garlic mayo. A tasty dinner ready in 20 mins!

Updated at: Thu, 17 Aug 2023 04:46:16 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories411.9 kcal (21%)

Total Fat18 g (26%)

Carbs37.3 g (14%)

Sugars2.1 g (2%)

Protein28.2 g (56%)

Sodium1479.1 mg (74%)

Fiber6.2 g (22%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

2hake fillets

Salt

Black pepper

2 Tbspflour

50gbreadcrumbs

2 TbspFennel seeds

1 Tbspdried thyme

2 Tbspgarlic powder

½ tspchilli flakes

0.5lemon

Grate rind & squeeze juice of

2 TbspEVOO

Instructions

Step 1

Season Hake with salt & pepper

Step 2

Dredge in the flour rubbing it in then shake it off (should be a very light dusting of flour but completely cover the fillets).

Step 3

Oil the roasting pan & add the fish (skin side down)

Step 4

Add breadcrumbs, fennel, thyme, garlic, chilli lemon zest & juice & olive oil to a bowl and mix together really well.

Step 5

Spoon the mixture over the top of the fillets use the back of the spoon to press it down and make contact with the fish.

Step 6

Bake for 15 mins at 190 celcius.

Step 7

Be careful your fish isnt to high up inside the oven or near the heating element, otherwise the topping may burn! (Although I burnt mine a little it still tasted great!) The crumb should ideally be a nice golden brown.