Crispy Broiled Hake Fillet - Simple & Delicious
Nutritional value per serving
Calories220kcal
Carbs2gram
Fat5gram
Protein35gram
Ingredients
- Hake fillets (fresh or thawed)2 pieces - about 150 g each. Choose fillets that are firm, moist, with no strong fishy odor.
- Olive oil1 tbsp. Use extra virgin for best flavor.
- Lemon juice (freshly squeezed)1 tbsp
- Breadcrumbs (preferably panko)3 tbsp. For extra crunch, use Japanese panko breadcrumbs.
- Garlic powder1/2 tsp
- Saltto taste n/a
- Black pepper (freshly ground)to taste n/a
- Fresh parsley (chopped)1 tbsp - optional, for garnish
This recipe for crispy broiled hake fillet is perfect for home cooks looking for a quick, healthy, and delicious seafood dish. Broiling highlights the hake's natural flavor while creating a delightful crispy crust. The total cost for the ingredients is approximately $12 / €11 / £9 / ₹900, serving 2 people. Each serving contains around 220 kcal, making this dish light and suitable for pescatarian and low-fat diets. The recipe is easy with a straightforward cooking process and takes about 25 minutes total.
Preparation instructions
Preheat your broiler
1Position your oven rack 10-15 cm (4-6 inches) from the broiler element. Turn on the broiler and preheat for 5 minutes. This ensures a hot, direct heat to crisp the hake.
Prepare the baking tray
2Line a baking tray with aluminum foil and lightly brush or spray with olive oil to prevent sticking and promote browning. This also helps with easy cleanup.
Season the hake fillets
3Pat the hake fillets dry with paper towels to remove excess moisture (this helps with crispiness). Brush both sides lightly with olive oil, then sprinkle salt, pepper, and garlic powder evenly. Drizzle lemon juice over the top.
Coat fillets with breadcrumbs
4Press the hake fillets gently into the breadcrumbs on one side to form an even coating. Let them rest for 2 minutes so the crumbs adhere well.
Broil the hake
5Place the hake fillets breadcrumb side up on the prepared tray. Broil for about 6-8 minutes until the topping is golden and crispy and the fish flakes easily with a fork. The internal temperature should reach 63°C (145°F) according to food safety guidelines for fish.
Check for doneness and serve
6Use a food thermometer to check the internal temperature in the thickest part. If it has reached 63°C (145°F), it is safe to eat. Let the fillets rest for 1-2 minutes. Garnish with fresh parsley and serve immediately with lemon wedges if desired.
Cooking Tips
1Always wash your hands before and after handling raw fish to avoid cross-contamination.
2Use a clean plate for cooked fillets to prevent contamination from raw fish.
3If breadcrumbs are unavailable, crushed cornflakes or finely chopped nuts can add crunch.
4For a gluten-free option, opt for gluten-free breadcrumbs or almond meal as a coating.
5Keep an eye on the hake while broiling as broilers can vary in intensity and fish cooks quickly.
Equipment
- Oven with broiler setting
- Baking tray
- Aluminum foil
- Cooking brush or oil spray
- Food thermometer (recommended)
- Small bowl
- Measuring spoons
- Paper towels
Shopping List
[ ] Hake fillets (~2 pieces, 150 g each) - Approx. $8. Choose fillets that are firm and smell fresh, not fishy. [ ] Olive oil (small bottle) - Approx. $4. Extra virgin olive oil adds great flavor. [ ] Lemon (1) - Approx. $0.50. Pick lemons that feel heavy for their size. [ ] Breadcrumbs (panko preferred) - Approx. $2. Panko provides better crispiness. [ ] Garlic powder (small jar) - Approx. $2. Fresh spice aisles usually have good options. [ ] Fresh parsley (small bunch, optional) - Approx. $1. Look for vibrant green leaves.
Total approximate cost: $12-15 (prices may vary locally.)
FAQ
Can I use frozen hake fillets?
Yes, you can use frozen hake fillets. Make sure to thaw them completely in the refrigerator overnight and pat dry before cooking to remove excess moisture for better crisping.
How do I know when the fish is fully cooked?
The fish is done when it flakes easily with a fork and reaches an internal temperature of 63°C (145°F). Using a food thermometer is the most reliable method.
Can I substitute hake with other fish?
Absolutely! Other mild, firm white fish like cod, pollock, or tilapia work well with this broiling method.
How do I avoid the fish sticking to the tray?
Line the baking tray with foil and lightly oil it. Also, ensure your fillets are well oiled on the surface before placing them on the tray.
Can I prepare this recipe without breadcrumbs?
Yes, you can skip the breadcrumbs; however, the fillet will not have the same crispy crust. Alternatively, you can coat with crushed nuts or gluten-free substitutes if desired.