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

Course Main Course
Keyword Butter, Canola Oil, Fish, Fresh Thyme, Gluten Free, Hake, Hake Fillets, Lemon, Lemon Juice, Oil, Seafood, Thyme
Dietary Need Gluten Free
Cooking Method Oven, Stovetop
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4
Calories 265kcal
Author Recipe from: Splendid Table

Equipment

  • Stovetop
  • Oven
  • Large Skillet

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

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

Calories: 265kcal | Carbohydrates: 1g | Protein: 34g | Fat: 14g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 9g | Trans Fat: 1g | Sodium: 147mg | Potassium: 731mg | Fiber: 1g | Sugar: 1g | Vitamin A: 24IU | Vitamin C: 2mg | Calcium: 84mg | Iron: 2mg