Crispy Roasted Hake Fillet: A Deliciously Simple Seafood Delight
Nutritional value per serving
Calories250kcal
Carbs3gram
Fat7gram
Protein35gram
Ingredients
- Hake fillets (skin-on if possible; look for fresh, firm flesh with no fishy smell)4 piece
- Olive oil2 tbsp
- Salt (preferably sea salt)1 tsp
- Black pepper (freshly ground if possible)0.5 tsp
- Garlic powder (optional, for extra flavor)0.5 tsp
- Lemon wedges (for serving)1 piece
- Fresh parsley (finely chopped, optional garnish)1 tbsp
This Crispy Roasted Hake Fillet recipe is a perfect introduction to cooking fish for home cooks looking for a straightforward, flavorful dish. Hake is a mild white fish with firm flesh that roasts beautifully, creating a crispy exterior without much fuss. This recipe emphasizes food safety by recommending the correct internal cooking temperature (62°C/145°F) to ensure the fish is safely cooked. The total cost of ingredients is approximately $10 (8.50€ / £7.50 / ₹800) for four servings, making it an affordable yet elegant meal option. With a total cooking time of about 20 minutes and simple pantry ingredients, this dish suits busy weeknights or casual entertaining. Nutritiously, it provides around 250 kcal per serving, high in protein, low in fat and carbs, fitting well into a balanced diet. The recipe difficulty is easy, suited for cooks with basic kitchen skills and equipment. Get ready to enjoy a crispy, succulent hake fillet with a tender, flaky inside that’s sure to impress!
Preparation instructions
Preheat the oven
1Set your oven to 220°C (430°F) and allow it to fully preheat. This high temperature helps achieve a crispy skin on the hake fillet.
Prepare the hake fillets
2Pat the hake fillets dry thoroughly with paper towels to remove moisture — this is key to getting crispy skin. Place them on a clean tray or plate.
Season the fish
3Brush both sides of the fillets lightly with olive oil. Sprinkle salt, freshly ground black pepper, and garlic powder evenly on both sides. Skin side should have slightly more oil to crisp well.
Arrange for roasting
4Place the fillets skin-side down on a baking tray lined with parchment paper or lightly oiled to prevent sticking. Keep some space between fillets for even cooking.
Roast the hake fillets
5Slide the tray into the preheated oven. Roast for about 10-12 minutes. The fillets are done when the flesh turns opaque, flakes easily with a fork, and the internal temperature reaches at least 62°C (145°F) measured with a food-safe meat thermometer inserted into the thickest part.
Rest and serve
6Remove the fillets from the oven and let them rest for 2 minutes. This helps the juices redistribute and finish cooking gently. Serve immediately with lemon wedges and a sprinkle of fresh parsley if using.
Cooking Tips
1Always use a clean thermometer to check the internal temperature so you know the fish is thoroughly cooked and safe to eat.
2If skin-on fillets are unavailable, roast the fillets on a lightly greased baking dish but skip the skin crisping step; cooking time remains similar.
3To avoid cross-contamination, use separate cutting boards and utensils for raw fish and other ingredients and wash your hands thoroughly after handling raw fish.
4If fresh hake is not available, you can substitute with cod, pollock, or other similar white fish with firm flesh.
Equipment Needed
- Oven
- Baking tray
- Parchment paper or baking mat
- Paper towels
- Small brush or spoon for oil
- Meat or instant-read thermometer
- Knife and cutting board
- Serving plates
Shopping List
- [ ] Hake fillets (4 pieces); choose fresh, firm flesh with a mild scent. Approx. $7
- [ ] Olive oil (small bottle if you don’t have). Look for extra virgin, cold-pressed for best flavor. Approx. $3
- [ ] Salt (if needed); sea salt preferred. Small pack approx. $1
- [ ] Black pepper (freshly ground if possible). Small grinder approx. $3
- [ ] Garlic powder (optional). Small jar approx. $2
- [ ] Lemon (1 piece); choose firm, heavy lemons with bright skin. Approx. $0.50
- [ ] Fresh parsley (small bunch, optional). Approx. $1
Estimated total cost: Approx. $10-$12 (some items like oil, salt, pepper can be pantry staples, lowering cost). Remember prices vary by location and retailer.
FAQ
How do I know when the hake fillet is cooked properly?
Use a food thermometer to check the internal temperature; it should reach at least 62°C (145°F). The flesh will be opaque and flake easily with a fork.
Can I use frozen hake fillets for this recipe?
Yes, you can use frozen fillets but make sure to thaw them completely in the refrigerator before cooking to ensure even cooking and safety.
What if I don't have a meat thermometer?
Look for opaque flesh and check if the fish flakes easily with a fork. Cooking time of 10-12 minutes at 220°C usually works well for average-sized fillets.
Can I cook this hake on the stovetop instead of the oven?
Yes, pan-searing is an alternative. Heat oil in a skillet over medium-high heat and cook skin-side down first for 3-4 minutes until crispy, then flip and cook for another 3-4 minutes.