Using fish in our recipes not only adds essential nutrients to the menu but also allows us to prepare simple, quick, and very tasty dishes. Today's recipe is a fish dish with a touch of orange, giving it a special flavor that's perfect for those who enjoy sweet and savory...
Ingredients
hake fillets400g
orange juice250mL
flour
butter
olive oil
salt
pepper
Nutrition (per serving)
Calories
80.0kcal (4%)
Protein
16.0g (32%)
Carbs
5.0g (1.82%)
Sugars
4.5g (9%)
Healthy Fat
0.9g
Unhealthy Fat
0.3g
% Daily Value based on a 2000 calorie diet
How to make Orange Hake
- Step 1
Wash the hake fillets thoroughly and pat them dry with a cloth. Season with salt and pepper, then coat them in flour.
- Step 2
In a skillet with a little olive oil, sear the fish on both sides. Remove and place on absorbent paper.
- Step 3
Place the hake fillets in an oven-safe dish and cover them with orange juice and small pieces of butter.
- Step 4
Bake in a preheated oven at 180°C (350°F) for about 15 minutes.
- Step 5
Remove from the oven and let rest for a couple of minutes. Adjust the seasoning with a bit more salt and pepper if needed.
Nutrition (per serving)
Nutrition (per serving)
Calories
80.0kcal (4%)
Protein
16.0g (32%)
Carbs
5.0g (1.82%)
Sugars
4.5g (9%)
Healthy Fat
0.9g
Unhealthy Fat
0.3g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
You can substitute hake with other types of fish that have few bones and can be cut into fillets.
For a complete meal, serve the orange hake with steamed potatoes and sautéed spinach with olive oil and minced garlic.
Ensure the fish is thoroughly dried before seasoning to help the flour stick better.
FAQS
Can I use a different type of fish for this recipe?
Yes, you can use other types of fish that have few bones and can be cut into fillets, such as cod or tilapia.
What can I serve with orange hake?
You can serve it with steamed potatoes and sautéed spinach with olive oil and minced garlic for a complete meal.
Is this recipe suitable for weight-loss diets?
Yes, this recipe is low in calories and ideal for weight-loss diets.
Can I use bottled orange juice instead of fresh juice?
Fresh orange juice is recommended for better flavor, but bottled orange juice can be used as a substitute.
How do I know when the fish is cooked?
The fish is cooked when it flakes easily with a fork and turns opaque.
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North Terrace, Adelaide, South Australia, 5000
Australia