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–+ servings
Three fillets of pan-fried white fish with two lemon wedges on the side.
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Pan-Fried Garlic and Peppered White Fish Fillets

Course Main Course
Keyword All-Purpose Flour, AP Flour, Fish, Flour, Garlic, Garlic Cloves, Garlic Powder, Ground Black Pepper, Hake, Hake Fillets, Lemon, Lemon Juice, Oil, Seafood, White Fish
Cooking Method Stovetop
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2
Calories 36kcal

Equipment

  • Stovetop
  • Frying Pan

Ingredients

  • 2 fillets Hake
  • 1 teaspoon Garlic Fresh and minced or garlic powder
  • ½ teaspoon Ground Black Pepper
  • 1 Tablespoon Flour
  • 1 teaspoon Oil
  • Lemon Juice Optional, to taste

Instructions

  • Heat the oil in a frying pan over low heat.
  • Meanwhile, add the garlic and black pepper to the flour, and coat the skinless side of the hake fillets with the seasoned flour.
  • Put the hake fillets into the pan, skin side down (if there is skin on it), and fry over a gentle heat for 5 to 7 minutes, until the skin is crispy and the fish is just starting to turn opaque.
  • Gently turn the fillets over and cook for a further 2 minutes on the skinless side before taking it out of the pan and serving.

Nutrition

Calories: 36kcal | Carbohydrates: 4g | Protein: 1g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Sodium: 1mg | Potassium: 20mg | Fiber: 1g | Sugar: 1g | Vitamin A: 3IU | Vitamin C: 1mg | Calcium: 6mg | Iron: 1mg