Crispy & Healthy Air Fryer Hake Fillet
Nutritional value per serving
Calories200kcal
Carbs3gram
Fat4gram
Protein30gram
Ingredients
- Fresh hake fillet (skinless, boneless, about 150g each)2 pieces
- Olive oil1 tbsp
- Lemon juice (freshly squeezed)1 tbsp
- Garlic powder1 tsp
- Paprika (smoked or sweet)1 tsp
- Salt1/2 tsp
- Black pepper (freshly ground)1/4 tsp
- Fresh parsley (optional, chopped)1 tbsp
This easy air fryer hake fillet recipe is perfect for a healthy, flavorful meal that's quick and fuss-free. The fillets come out crispy on the outside and tender on the inside, using minimal oil for a guilt-free delight. Ideal for beginners, the recipe uses simple, readily available ingredients. Total ingredient cost is approximately $8 (7€ / £6 / ₹600). Each serving contains about 200 kcal, making it suitable for low-fat and high-protein diets. Difficulty is easy, and total cooking time is about 20 minutes.
Preparation instructions
Preheat the air fryer
1Turn on your air fryer and preheat it to 200°C (about 390°F) for 5 minutes to ensure an even, crispy cook.
Prepare the hake fillets
2Pat the hake fillets dry with paper towels to remove excess moisture, which helps achieve a crispy texture. In a bowl, mix olive oil, lemon juice, garlic powder, paprika, salt, and black pepper. Brush this mixture evenly over both sides of the hake fillets.
Place fillets in the air fryer basket
3Arrange the seasoned fillets in the air fryer basket in a single layer, making sure they do not overlap to allow hot air to circulate for even cooking.
Cook the hake fillets
4Air fry the fillets for 10-12 minutes at 200°C, flipping them halfway through after about 6 minutes. Cooking time may vary slightly depending on fillet thickness.
Check for doneness and safety
5Use a food thermometer to check the internal temperature of the thickest part of the fillet. It must reach at least 63°C (145°F) to be considered fully cooked and safe to eat. The flesh should be opaque, flaky, and separate easily with a fork.
Serve and garnish
6Carefully remove the fillets from the air fryer. Sprinkle with fresh chopped parsley and serve immediately with your favorite sides.
Cooking Tips
1Avoid overcrowding the air fryer basket to ensure even cooking and a crispy finish.
2If a food thermometer is unavailable, check that the fish flakes easily when pressed gently with a fork and the flesh is opaque all the way through.
3For extra flavor, marinate the hake fillets in the seasoning mixture for 15-30 minutes before cooking.
4You can substitute hake with other white fish fillets such as cod, pollock, or tilapia using the same recipe.
5Wipe the air fryer basket with a paper towel dampened in cooking oil to prevent sticking.
Equipment Needed
- Air fryer
- Food thermometer (recommended for safety)
- Bowl for mixing seasoning
- Brush or spoon for applying oil and seasoning
- Paper towels
- Tongs or spatula
Grocery Shopping List
- [ ] Fresh hake fillets, 2 pieces (~$6) - Choose fillets that are firm with no off smell, preferably skinless and boneless for easy cooking.
- [ ] Olive oil, 1 tbsp (~$0.20) - Extra virgin olive oil is best for flavor and health benefits.
- [ ] Fresh lemon, 1 (~$0.50) - Look for firm lemons with bright yellow skin.
- [ ] Garlic powder, 1 tsp (~$0.10) - Ensure it's fresh and not clumpy.
- [ ] Paprika, 1 tsp (~$0.10) - Sweet or smoked paprika works well, choose based on preference.
- [ ] Salt, 1/2 tsp (~$0.05) - Regular table salt or sea salt is fine.
- [ ] Black pepper, ground, 1/4 tsp (~$0.05) - Freshly ground pepper is more aromatic.
- [ ] Fresh parsley (optional), small bunch (~$1) - Look for vibrant green leaves without wilting.
Total estimated cost: ~$8
FAQ
How do I know when the hake fillet is safely cooked?
The safest way is using a food thermometer; the internal temperature should reach at least 63°C (145°F). The fish should also appear opaque and flake easily with a fork.
Can I marinate the hake fillets beforehand?
Yes, you can marinate the fillets in the seasoning mixture for 15-30 minutes before cooking for extra flavor.
What if I don't have an air fryer?
You can bake the hake fillets in an oven at 200°C (400°F) for about 12-15 minutes or until cooked through.
How can I prevent the fish from sticking to the air fryer basket?
Lightly brush or spray the basket with oil before placing the fillets. Also, make sure to pat the fish dry before seasoning.
Can I use frozen hake fillets?
Yes, but make sure to fully thaw and pat them dry before cooking to avoid steaming instead of crisping.