Quick and Easy Grilled Hake Fillet with Lemon and Herbs
Nutritional value per serving
Calories220kcal
Carbs2gram
Fat6gram
Protein28gram
Ingredients
- Hake fillets (fresh or thawed)2 pieces
- Olive oil (extra virgin)1 tbsp
- Lemon juice (freshly squeezed)1 tbsp
- Garlic cloves (minced)2 pieces
- Fresh parsley (chopped)1 tbsp
- Saltto taste n/a
- Black pepper (freshly ground)to taste n/a
This grilled hake fillet recipe is a quick and easy way to enjoy a delicious and healthy meal with minimal fuss. Hake is a mild, flaky white fish that grills beautifully, absorbing the bright flavors of lemon, garlic, and fresh herbs. Perfect for a weeknight dinner or a weekend barbecue, this recipe requires just a few ingredients and simple steps. The total cost of ingredients is approximately 10 USD, 9 EUR, 8 GBP, or 800 INR, making it affordable and accessible. Each serving packs about 220 kcal, high in protein, and low in fat, fitting well within a light, healthy diet. The recipe is easy in difficulty, with a total preparation and cooking time of around 20 minutes. Safe cooking practices and internal temperature recommendations are clearly indicated to ensure a safe and tasty dish.
Preparation instructions
Preheat the grill
1Preheat your grill or grill pan on medium-high heat for about 5 minutes. This ensures a nice sear and prevents sticking.
Prepare the marinade
2In a small bowl, mix the olive oil, freshly squeezed lemon juice, minced garlic, chopped parsley, salt, and pepper. This marinade will infuse the fish with bright and fresh flavors.
Marinate the hake fillets
3Brush both sides of the hake fillets generously with the marinade. Let them sit for about 5 minutes while the grill finishes heating. Marinating briefly enhances flavor without overpowering the delicate fish.
Oil the grill grates
4Lightly oil the grill grates with a paper towel dipped in oil using tongs to prevent the fillets from sticking. Avoid using too much oil to prevent flare-ups.
Grill the hake fillets
5Place the hake fillets on the grill. Cook for 3-4 minutes on the first side without moving the fish to get nice grill marks. Then carefully flip and cook for another 3-4 minutes on the second side. The internal temperature should reach 63°C (145°F) for safe consumption.
Check for doneness
6Use a thermometer to check the internal temperature. Alternatively, the fish is cooked when it flakes easily with a fork, the flesh is opaque, and it reaches the recommended temperature.
Serve your grilled hake
7Remove the hake fillets from the grill and serve immediately with extra lemon wedges and a sprinkle of fresh parsley if desired.
Cooking Tips
1If you don't have fresh hake, you can substitute with cod or tilapia fillets of similar thickness.
2To avoid the fish sticking, make sure the grill is hot and the grates are well-oiled before placing the fish.
3Always wash your hands and utensils after handling raw fish to prevent cross-contamination.
4If you prefer, marinate the fish for a longer time (up to 30 minutes), but do not exceed this as lemon juice can start to 'cook' the fish.
Equipment Needed
- Grill or grill pan
- Tongs
- Small bowl
- Basting brush or spoon
- Food thermometer (optional but recommended)
- Knife and cutting board
Shopping List and Approximate Costs
- [ ] Hake fillets (2 pieces, about 200g) - $7.00 USD. Choose fresh fillets that smell mild and not fishy; flesh should be firm.
- [ ] Olive oil (extra virgin, small bottle) - $5.00 USD. Look for cold-pressed, fresh bottles.
- [ ] Fresh lemons (1-2 pieces) - $1.00 USD. Pick firm, heavy lemons with bright yellow skin.
- [ ] Garlic (1 bulb) - $0.50 USD. Choose bulbs with tight skin, no sprouting.
- [ ] Fresh parsley bunch - $1.00 USD. Look for bright green leaves without wilting. Total approximate cost: $14.50 USD (Consider you may have olive oil, garlic, parsley already.)
FAQ
Can I use frozen hake fillets?
Yes, you can use frozen hake fillets. Thaw them completely in the refrigerator before grilling for even cooking.
How do I know when the fish is fully cooked?
Cook the hake until it reaches an internal temperature of 63°C (145°F), or until the flesh is opaque and flakes easily with a fork.
What if I don't have a grill?
You can use a grill pan on the stovetop or bake the fillets in the oven at 180°C (350°F) for 12-15 minutes.
Can I marinate the fish longer?
Yes, you can marinate for up to 30 minutes; longer marinating can start to 'cook' the fish and affect texture.