Perfectly Roasted Whole Hake with Zesty Lemon
Nutritional value per serving
Calories350kcal
Carbs3gram
Fat12gram
Protein40gram
Ingredients
- Whole hake (cleaned and gutted, about 1 kg) - buy fresh fish with clear eyes and shiny skin1 piece
- Fresh lemon - choose firm, heavy lemons with smooth skin1 piece
- Olive oil - extra virgin preferred for best flavor2 tbsp
- Fresh parsley - bright green and fragrant2 tbsp
- Garlic cloves - firm and without sprouting2 pieces
- Salt (preferably sea salt or kosher salt)1 tsp
- Black pepper (freshly ground)0.5 tsp
This perfectly roasted whole hake with lemon recipe is a delightful, easy-to-make dish that brings out the natural flavors of the fish enhanced by fresh lemon and herbs. Ideal for beginner cooks, it combines simplicity with mouthwatering results. Ingredients are affordable, totaling approximately $12 / €11 / £9 / ₹1000, and the dish contains about 350 kcal per serving. It fits well into a balanced, pescatarian diet. The cooking process is straightforward, requiring about 10 minutes of preparation and 25 minutes of roasting time, making it a quick and healthy dinner option.
Preparation instructions
Preheat oven
1Preheat your oven to 200°C (about 400°F) to ensure it’s hot and ready to roast the fish evenly.
Prepare the fish
2Rinse the hake under cold water and pat dry with paper towels. This helps remove any residue and ensures the fish will roast well.
Season and stuff the fish
3Slice the lemon thinly. Mince the garlic and chop parsley. Rub the fish inside and out with olive oil, then season with salt and pepper. Stuff the fish cavity with half the lemon slices, half the parsley, and all the garlic.
Arrange for roasting
4Place the fish on a lined baking tray or in an oven-safe dish. Lay the remaining lemon slices on top of the fish for extra flavor and aroma.
Roast the fish
5Place the fish in the oven for 20-25 minutes. Cooking time depends on the thickness of the fish; a general rule is 10 minutes per 2.5cm thickness. The flesh should be opaque and easily flake with a fork when done.
Check internal temperature for safety
6Use a food thermometer to check the thickest part of the fish. It should reach at least 63°C (145°F) to be safe to eat.
Serve and enjoy
7Remove from the oven and let rest for a few minutes. Garnish with the remaining fresh parsley if desired, and serve warm.
Cooking Tips
1Avoid cross-contamination by cleaning cutting boards and utensils thoroughly after handling raw fish.
2If you don’t have a food thermometer, check doneness by seeing if the flesh flakes easily with a fork and is opaque inside.
3For a Mediterranean twist, add a few cherry tomatoes or olives around the fish before roasting.
4Always buy fish from a reputable source to ensure freshness and safety.
Equipment Needed
- Oven
- Baking tray or oven-safe dish
- Sharp knife
- Cutting board
- Food thermometer (recommended)
- Measuring spoons
- Spoon for mixing
Grocery Shopping List
- [ ] Whole hake, about 1 kg (~$8): Look for fresh fish with clear eyes and moist, shiny skin.
- [ ] Fresh lemon (1 piece, ~$0.50): Choose firm, heavy lemons with smooth skin.
- [ ] Olive oil (extra virgin, ~$2 for small bottle): Select a high-quality oil for best flavor.
- [ ] Fresh parsley (~$1): Pick bright green, fragrant bunch.
- [ ] Garlic (2 cloves, negligible cost): Choose firm cloves without sprouts.
- [ ] Salt and black pepper (pantry staples or ~$1 each if needed): Use sea salt or kosher salt and freshly ground pepper for best taste.
Total approximate cost: $12
FAQ
Can I use frozen hake instead of fresh?
Yes, you can use frozen hake. Thaw it completely in the refrigerator before cooking and pat dry before roasting to achieve the best texture.
How do I know if the fish is fully cooked?
The flesh should be opaque, flaky with a fork, and reach an internal temperature of at least 63°C (145°F) when checked with a food thermometer.
Can I use a different fish for this recipe?
Absolutely! Other whole white fish like sea bass, snapper, or cod can be used with similar cooking times.
How do I avoid overcooking the fish?
Keep an eye on the cooking time and check the fish a few minutes before the recommended time, as ovens may vary. Using a food thermometer also helps prevent overcooking.