Tender and Flavorful Whole Broiled Hake
Nutritional value per serving
Calories250kcal
Carbs2gram
Fat5gram
Protein35gram
Ingredients
- Whole hake, cleaned and gutted (ask your fishmonger to prepare it for you if possible)1 piece (about 500 g)
- Olive oil (extra virgin preferred for flavor)2 tbsp
- Fresh lemon juice1 tbsp
- Fresh garlic, minced1 clove
- Salt (preferably sea salt)1 tsp
- Black pepper, freshly ground0.5 tsp
- Fresh parsley, chopped (optional)1 tbsp
This recipe guides you through how to broil a whole hake to tender perfection. Hake is a delicate and mild white fish that broils quickly, making it a perfect choice for a delicious, healthy weeknight meal. The process is straightforward and ideal for home cooks with basic kitchen tools. The total ingredient cost is approximately $12 USD / €11 / £9.50 / ₹900, and the recipe yields 2 servings with about 250 kcal per serving. This dish suits a pescatarian and low-fat diet, takes medium difficulty due to handling whole fish, and requires around 10 minutes preparation plus 10 minutes broiling time (total of ~20 minutes). Safe cooking is emphasized, with a recommended internal temperature of 63°C (145°F) for fish. The recipe includes tips for choosing fresh hake and variations to customize your seasoning.
Preparation instructions
Preheat the broiler and prepare the fish
1Preheat your oven's broiler to high (around 260°C/500°F). Rinse the whole hake under cold water and pat dry thoroughly with paper towels. This ensures the skin crisps nicely. Score the skin by making 2-3 diagonal cuts on each side about 1/2 inch deep; this helps the fish cook evenly.
Season the hake
2In a small bowl, mix olive oil, lemon juice, minced garlic, salt, and black pepper. Rub this mixture all over the hake, including inside the cavity. Optionally, stuff the cavity with some fresh parsley for extra aroma.
Prepare the broiler pan
3Line your broiler pan with aluminum foil for easy cleanup and place a wire rack on top. Place the hake skin-side up on the rack to allow heat to circulate evenly and fat to drip away.
Broil the hake
4Place the pan 10-15 cm (4-6 inches) from the broiler element. Broil for about 8-10 minutes depending on the thickness of the fish, do not flip. The fish is done when opaque all the way through and flakes easily with a fork. Use a meat thermometer to ensure the internal temperature in the thickest part reaches 63°C (145°F).
Rest and serve
5Remove the hake from the oven and let it rest for 2 minutes. This allows juices to redistribute. Serve immediately garnished with chopped fresh parsley and lemon wedges.
Cooking Tips
1Choose fresh, bright-eyed hake with firm flesh and no strong fishy odor. You can ask your fishmonger to clean and score the fish for you.
2If you do not have a broiler, you can use the oven's highest temperature with the fish on the top rack, but watch carefully to avoid burning.
3To avoid cross-contamination, always wash your hands, utensils, and surfaces thoroughly after handling raw fish.
4Using a meat thermometer is the safest way to ensure your fish is cooked properly to 63°C (145°F). If you don't have one, check for opaque flesh and easily flaking texture.
Equipment Needed
- Oven with broiler setting
- Baking sheet or broiler pan
- Wire rack
- Sharp knife (for scoring the fish)
- Small mixing bowl
- Basting brush or spoon
- Meat thermometer (recommended for safety)
Shopping List
[ ] Whole hake (about 500 g) - $8. Choose fresh fish with clear eyes and firm flesh. [ ] Olive oil (extra virgin) - $2 for small bottle. Look for labeled extra virgin for flavor. [ ] Fresh garlic (1 bulb) - $0.50. Firm bulbs with no mold. [ ] Lemon (1 medium) - $0.50. Choose heavy and firm lemons for juiciness. [ ] Fresh parsley (small bunch) - $1. Pick bright green leaves with no yellowing. [ ] Sea salt and black pepper (pantry staples or approx $1 each)
Total estimated cost: $12-14
FAQ
How do I know when the hake is fully cooked?
The hake is fully cooked when the flesh turns opaque and flakes easily with a fork, and the internal temperature reaches 63°C (145°F). Using a meat thermometer is the most reliable method.
Can I marinate the hake before broiling?
Yes, you can marinate it for up to 30 minutes in the olive oil, lemon juice, and garlic mix for extra flavor. Avoid longer marination as the acid can start to 'cook' the fish.
Is it safe to eat hake skin?
Yes, hake skin is edible and can be deliciously crispy when broiled properly. Scoring and oiling the skin helps achieve this texture.
Can I use frozen hake for this recipe?
If using frozen hake, make sure to fully thaw it in the refrigerator before broiling for even cooking and to maintain food safety.