Delicious Roasted Hake Fillet with Savory Gravy
Nutritional value per serving
Calories280kcal
Carbs10gram
Fat8gram
Protein30gram
Ingredients
- Hake fillets (fresh or thawed)4 pieces
- Olive oil2 tbsp
- Salt (preferably sea salt)1 tsp
- Black pepper, freshly ground0.5 tsp
- Butter2 tbsp
- All-purpose flour2 tbsp
- Fish stock or vegetable stock1 cup
- Lemon juice, fresh1 tbsp
- Garlic clove, minced1 piece
- Fresh parsley, chopped (optional)1 tbsp
This easy roasted hake fillet recipe is perfect for home cooks seeking a delicious, healthy, and fuss-free seafood dish. The hake fillets are gently roasted until they are just cooked through and juicy, then served with a smooth and savory gravy made from pan drippings and simple ingredients. This recipe is budget-friendly, quick to prepare, and uses common supermarket ingredients. The total cost of ingredients is approximately $12 USD / €11 / £9 / ₹900. The dish contains about 280 kcal per serving and fits well into a balanced, low-fat diet. It requires basic cooking skills and straightforward kitchen tools, making it an excellent choice for beginners. The total time required is 35 minutes including preparation and cooking. Food safety is highlighted, ensuring the fish is cooked to a safe internal temperature of 63 °C (145 °F). Perfect for a lovely weeknight dinner!
Preparation instructions
Preheat the oven
1Preheat your oven to 200°C (390°F). This ensures the oven is hot enough to roast the hake fillets evenly and quickly.
Prepare the hake fillets
2Pat the hake fillets dry with paper towels to remove excess moisture. This helps achieve a better texture. Rub both sides of the fish with olive oil, then season generously with salt and freshly ground black pepper. Set aside on a clean plate.
Roast the hake
3Place the hake fillets on a baking tray lined with parchment paper or lightly greased. Put in the preheated oven. Roast for 12-15 minutes. The internal temperature should reach 63°C (145°F) for safe consumption. The fish should flake easily with a fork, and the flesh should be opaque.
Make the gravy base
4While the fish roasts, melt butter in a small saucepan over medium heat. Add minced garlic and cook for about 1 minute until fragrant, but not browned. Stir in the flour and cook for another 1-2 minutes to form a roux. This cooks out raw flour taste and creates a smooth gravy texture.
Add stock and thicken gravy
5Gradually whisk in the fish or vegetable stock to the roux. Bring the mixture to a gentle simmer, stirring constantly, until the gravy thickens, about 3-4 minutes. Add fresh lemon juice to brighten the flavor and season the gravy with a pinch of salt and pepper to taste.
Serve the roasted hake with gravy
6Once the hake is cooked, remove it from the oven and let it rest a minute. Plate the fillets and spoon the hot gravy over the fish. Garnish with fresh chopped parsley if desired. Serve immediately.
Cooking Tips
1Ensure the hake fillets are fully thawed if using frozen to guarantee even cooking.
2Use fresh lemon juice in the gravy for the best vibrant flavor instead of bottled lemon juice.
3Check the internal temperature of the fish with a food thermometer to be sure it is safely cooked to at least 63°C (145°F).
4Avoid overcooking the fish; it should flake easily but remain moist and tender.
5You can substitute butter with olive oil in the gravy for a lighter version.
Equipment Needed
- Oven
- Baking tray
- Paper towels
- Small saucepan
- Whisk or spoon
- Food thermometer (recommended)
Grocery Shopping List with Approximate Costs
- [ ] Hake fillets (4 pieces) - $8.00 : Choose fresh, firm fillets with a mild sea smell.
- [ ] Olive oil (small bottle or use your own) - $0.50 : Opt for extra virgin olive oil for better flavor.
- [ ] Sea salt - $0.20 : Fine sea salt works well for seasoning.
- [ ] Black pepper (ground or whole to grind fresh) - $0.20 : Freshly ground black pepper enhances flavor.
- [ ] Butter (250g pack, you will use 2 tbsp) - $1.50 : Use unsalted butter for better control of salt.
- [ ] All-purpose flour - $0.30 : Any standard flour will do.
- [ ] Fish or vegetable stock (500ml carton) - $1.30 : Use low-sodium if possible.
- [ ] Fresh lemon (1 piece) - $0.50 : Choose firm and heavy lemons for juiciness.
- [ ] Garlic (1 clove) - $0.10 : Fresh garlic bulbs, avoid sprouted ones.
- [ ] Fresh parsley (small bunch, optional) - $0.40 : Pick bright green leaves without wilting.
Total Approximate Cost: $12.10
FAQ
How do I know when hake fillet is fully cooked?
Hake fillet is fully cooked when it reaches an internal temperature of 63°C (145°F), its flesh turns opaque, and it flakes easily with a fork.
Can I use frozen hake fillets?
Yes, but make sure to thaw them completely in the refrigerator overnight before cooking for even roasting.
What can I substitute for fish stock in the gravy?
Vegetable stock or chicken stock can be used as substitutes if fish stock is not available.
Is it necessary to use a food thermometer?
While not strictly necessary, a food thermometer helps ensure the fish is safely cooked without overcooking.