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...
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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Australia