Fish should be part of a balanced diet and included in the menu at least once a week, not only for its nutritional benefits but also because it is a healthy food option. Recipes using fish are diverse, as it can be prepared baked, boiled, grilled, or fried, depending on the type. Today's recipe is a very simple one: breaded hake fillets. It's a practical choice for preparing a quick yet delicious meal that pairs...
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Ingredients
hake fillets1kg
breadcrumbs100g
eggs2
chopped parsley
lemon1
garlic2clove
salt
pepper
olive oil
Nutrition (per serving)
Calories
262.5kcal (13.13%)
Protein
37.5g (75%)
Carbs
20.0g (7.27%)
Sugars
0.5g (1%)
Healthy Fat
2.1g
Unhealthy Fat
0.8g
% Daily Value based on a 2000 calorie diet
How to make Breaded Hake Fillets
- Step 1
In a bowl, beat the eggs and add the chopped parsley, salt, and pepper.
- Step 2
Spread the breadcrumbs on a plate.
- Step 3
Wash the hake fillets and pat them dry with paper towels.
- Step 4
Dip the fillets first into the egg and parsley mixture, then coat them with breadcrumbs.
- Step 5
Heat olive oil in a skillet along with the roughly chopped garlic cloves.
- Step 6
Once the oil is hot, remove the garlic and place the breaded fillets in the skillet.
- Step 7
Cook the fillets on one side for a few minutes over medium heat, ensuring they don’t burn. Flip them over and cook for the same amount of time on the other side.
- Step 8
Transfer the cooked fillets to a plate lined with paper towels to absorb excess oil.
Nutrition (per serving)
Nutrition (per serving)
Calories
262.5kcal (13.13%)
Protein
37.5g (75%)
Carbs
20.0g (7.27%)
Sugars
0.5g (1%)
Healthy Fat
2.1g
Unhealthy Fat
0.8g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Make sure the oil is hot before adding the fillets to ensure a crispy texture.
Serve with a squeeze of fresh lemon juice for added flavor.
Pair the fillets with mashed potatoes or plain white rice for a complete meal.
FAQS
Can I use a different type of fish for this recipe?
Yes, you can substitute hake with other white fish like cod or tilapia.
How can I make this recipe gluten-free?
Use gluten-free breadcrumbs as a substitute for regular breadcrumbs.
Can I bake the fillets instead of frying them?
Yes, you can bake the fillets at 375°F (190°C) for about 20 minutes or until golden and crispy.
How do I store leftover breaded hake fillets?
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in the oven or skillet for best results.
Can I add other spices to the breadcrumb mixture?
Absolutely! You can add paprika, garlic powder, or dried herbs to the breadcrumbs for extra flavor.
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North Terrace, Adelaide, South Australia, 5000
Australia