Perfectly Broiled Whole Hake with Zesty Lemon
Nutritional value per serving
Calories250kcal
Carbs2gram
Fat8gram
Protein30gram
Ingredients
- Whole hake fish (cleaned, gutted, scaled)1 piece
- Lemon (for slicing and juice)1 piece
- Olive oil2 tbsp
- Salt1 tsp
- Black pepper0.5 tsp
- Fresh parsley (optional for garnish)2 tbsp
This recipe guides you step-by-step on how to broil a whole hake fish seasoned with fresh lemon for a light, flavorful dinner. Broiling cooks the fish at high heat quickly, giving it a lovely golden crust while keeping the inside juicy. The total ingredient cost is approximately $15, €13, £11, and ₹1200 depending on your local market. The dish offers around 250 kcal per serving, making it a healthy option suitable for a pescatarian diet. It is easy in difficulty and requires about 35 minutes total including preparation and cooking.
Preparation instructions
Preheat your broiler
1Set your oven broiler to high. Make sure the oven rack is positioned about 6 inches from the heat source for optimal broiling.
Prepare the fish
2Pat the hake dry with paper towels. Score the skin with a few diagonal cuts on both sides to help cooking and flavor penetration.
Season the fish
3Rub the hake inside and out with olive oil, then sprinkle salt and black pepper evenly. Slice the lemon into thin rounds and place some inside the fish cavity along with a squeeze of lemon juice.
Prepare broiler pan
4Line a broiler pan or baking sheet with aluminum foil for easier cleanup. Place the hake on the pan and lay additional lemon slices on top.
Broil the fish
5Place the pan under the broiler. Broil for about 10-12 minutes, then carefully flip the fish using two spatulas. Broil for an additional 8-10 minutes until the fish flakes easily with a fork and has an internal temperature of 63°C (145°F). Use a digital meat thermometer to check safety.
Serve and garnish
6Remove the broiled hake carefully onto a serving plate. Garnish with fresh parsley and extra lemon wedges if desired. Serve immediately for best flavor and texture.
Cooking Tips
1Use a digital thermometer to check the fish reaches 63°C (145°F) internally to ensure it is safely cooked.
2To avoid cross-contamination, always use separate cutting boards and utensils for raw fish and other ingredients.
3If fresh hake is not available, you can substitute with other white fish like cod or pollock using the same broiling method.
4Avoid overcrowding the broiler pan to make sure the fish cooks evenly and crisps well on all sides.
Equipment
- Oven with broiler setting
- Broiler pan or baking sheet
- Aluminum foil
- Digital meat thermometer
- Sharp knife
- Cutting board
- Tongs or spatulas
Shopping List
- [ ] Whole hake fish (~$12) - Look for firm flesh and clear eyes to choose the freshest fish.
- [ ] Lemon (~$0.50) - Pick firm, bright yellow lemons without soft spots.
- [ ] Olive oil (~$2 for a small bottle) - Use extra virgin for best flavor.
- [ ] Fresh parsley (~$1) - Choose bright green leaves with no yellowing.
- [ ] Salt and black pepper (pantry staples)
FAQ
How do I know when the hake is fully cooked?
The hake is fully cooked when it reaches an internal temperature of 63°C (145°F) measured at the thickest part, and the flesh flakes easily with a fork.
Can I broil the fish without flipping?
Flipping helps the fish cook evenly on both sides and develop a good crust. If you don’t flip, the top will be cooked but the bottom may remain undercooked.
What if I don't have a broiler?
You can bake the fish at 220°C (425°F) for about 20-25 minutes instead, but it won’t have the same crispy top as broiling.
How do I avoid fish sticking to the pan?
Coat the broiler pan with olive oil or use foil brushed with oil, and make sure the fish is well oiled before placing it on the pan.