Two fillets of pan-roasted hake with greens in the background.

Pan-Roasted Hake

Recipe from: Splendid Table

Ingredients 

  • ¼ cup Canola Oil
  • 4 fillets Hake 7-ounce fillets, skin removed
  • 1 Tbsp Lemon Juice
  • 1 tsp Thyme Fresh leaves
  • Salt To taste
  • Ground Black Pepper

Equipment

  • Stovetop
  • Oven
  • Large Skillet

Instructions

  • Preheat the oven to 375°F.
  • In a large, oven-safe saute pan (skillet), heat the oil over medium-high heat. Place the hake in the hot oil, presentation side down. Cook for 2 minutes, then lower the heat. Add the butter to the pan and let it brown around the fish for 3-4 minutes.
  • Remove the pan from the heat and carefully flip the fish over. Transfer the saute pan to the oven and bake for 5 minutes.
  • Remove the fish fillets to a serving platter. Brush the fillets with lemon juice and garnish with thyme leaves. Season with salt and pepper.

Nutrition

Nutrition Facts
Pan-Roasted Hake
Amount per Serving
Calories
 
265
Calories from Fat 126
% Daily Value*
Fat
 
14
g
22
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
4
g
Monounsaturated Fat
 
9
g
Sodium
 
147
mg
6
%
Potassium
 
731
mg
21
%
Carbohydrates
 
1
g
0
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
34
g
68
%
Vitamin A
 
24
IU
0
%
Vitamin C
 
2
mg
2
%
Calcium
 
84
mg
8
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Butter, Canola Oil, Fish, Fresh Thyme, Gluten Free, Hake, Hake Fillets, Lemon, Lemon Juice, Oil, Seafood, Thyme