Crispy and Healthy Air Fryer Whole Hake
Nutritional value per serving
Calories350kcal
Carbs0gram
Fat12gram
Protein40gram
Ingredients
- Whole hake fish, cleaned and gutted (fresh or thawed)1 piece
- Olive oil2 tbsp
- Lemon, juice and slices for garnish1 piece
- Garlic cloves, minced (choose fresh, firm cloves)2 piece
- Fresh parsley, chopped (choose bright green leaves)2 tbsp
- Salt (preferably sea salt)1 tsp
- Black pepper, freshly ground0.5 tsp
- Paprika (optional for color and mild spice)0.5 tsp
This recipe guides you through cooking a whole hake fish in your air fryer, resulting in a crispy, flavorful, and healthy meal. The air fryer method requires minimal oil and helps retain the fish's moisture, making it perfect for a quick weeknight dinner or a weekend treat. Cost of ingredients is approximately $12 USD / €11 / £9.5 / ₹950, serving 2 people. Total calories per serving are around 350 kcal. Suitable for gluten-free and low-carb diets, with medium complexity and about 30 minutes total preparation and cooking time.
Preparation instructions
Prepare the fish
1Rinse the whole hake under cold running water and pat dry thoroughly with paper towels. This ensures a crispy skin and reduces any fishy smell.
Make the marinade
2In a small bowl, mix olive oil, minced garlic, lemon juice, chopped parsley, salt, pepper, and paprika. This mix will flavor the fish beautifully.
Marinate the hake
3Brush the marinade all over the fish, both inside the cavity and on the outside. Let sit for 10 minutes at room temperature. This helps the flavors penetrate.
Preheat the air fryer
4Preheat your air fryer to 180°C (356°F) for 5 minutes. This ensures even cooking right from the start.
Place the hake in the fryer
5Lay the hake flat in the air fryer basket. Avoid overcrowding to allow hot air circulation, which results in crispiness.
Cook the fish
6Air fry at 180°C (356°F) for 15-18 minutes, flipping the fish halfway through. Cooking time depends on fish size; for a 400-500g hake, 15-18 minutes is ideal.
Check for doneness and safety
7Use a probe thermometer to check the internal temperature in the thickest part of the fish (avoiding bone). It should reach at least 63°C (145°F) for safe consumption according to FDA guidelines. The flesh should be opaque and flake easily with a fork.
Serve
8Remove the fish carefully from the air fryer. Garnish with lemon slices and additional parsley. Serve immediately for best texture and flavor.
Cooking Tips
1Ensure the fish is completely dry before applying the oil and marinade to get a perfectly crispy skin.
2If your air fryer is small, cook one fish at a time to avoid overcrowding for even cooking.
3Use a food-safe thermometer to check doneness without cutting too many times to keep fish moist.
4If fresh hake is not available, you can substitute with any mild white fish of similar size, like cod or pollock.
Equipment
- Air fryer
- Tongs or spatula
- Small bowl
- Cooking brush
- Food thermometer
- Kitchen paper towels
- Knife and chopping board
Shopping List
- [ ] Whole hake fish (400-500g) – approx. $8.50. Choose fresh fish with clear eyes and moist skin.
- [ ] Olive oil (small bottle) – approx. $3. Pick extra virgin for best flavor.
- [ ] Lemon (1 piece) – approx. $0.50. Choose firm, bright yellow lemons.
- [ ] Fresh garlic (2 cloves) – approx. $0.20. Select firm cloves with no green sprouts.
- [ ] Fresh parsley (small bunch) – approx. $1. Pick vibrant green, fragrant leaves.
- [ ] Salt and black pepper (Your pantry essentials, approx. $1 for small quantities)
- [ ] Paprika (optional, small jar) – approx. $2
Total approximate cost: $12.20
FAQ
Can I cook frozen whole hake in the air fryer?
It's best to thaw the hake completely before cooking to ensure even cooking and food safety. Cooking frozen fish whole may result in undercooked parts.
How do I avoid the fish sticking to the air fryer basket?
Make sure to lightly brush or spray the basket with oil before placing the fish. Also, ensure your fish is dry and lightly oiled.
Is it necessary to flip the fish during cooking?
Flipping halfway helps achieve even cooking and crispiness on both sides, but if you can't flip gently, you may cook longer on one side and check doneness carefully.
How can I tell if the fish is fully cooked without a thermometer?
The flesh should be opaque and flake easily when tested with a fork at the thickest part. If it's still translucent, it needs more time.