Cape Capensis Baked With Herbs Hake Food

CAPE CAPENSIS, BAKED WITH HERBS (HAKE)

Cape Capensis, Baked With Herbs (Hake) image

nice low fat - low cal - a fish from South Africa This was delicious, texture much like Cod and a mild flavour.

Provided by Derf2440

Categories African

Time 35m

Yield 4 serving(s)

Number Of Ingredients 14

Ingredients

2 lbs hake fillets, rinsed in cold water (capensis fillets)
2 lemons, cut into wedges
2 -3 tablespoons butter, cut up or 2 -3 tablespoons margarine
2 -3 tablespoons lemon juice, fresh squeezed
fresh parsley, chopped
1/2 cup Rice Chex, finely crushed (or your choice of cereal)
1/2 cup instant potato flakes
1/3 cup parmesan cheese, finely grated
1 tablespoon parsley flakes
1 teaspoon basil
1/2 teaspoon garlic powder
1/4 teaspoon tarragon
1/4 teaspoon pepper, freshly ground
1/4 teaspoon paprika

Steps:

Preheat oven to 350F degrees.
Dot rinsed fillets with butter, then sprinkle with lemon juice.
Mix herb mix ingredients together and sprinkle generously over fish but not too heavily, too much will make the fish taste dry.
Bake for 20 to 30 minutes or 'til fish flakes easily when tested with a fork.
Do not overbake!
Serve with lemon wedges and parsley sprigs.

Nutrition Facts : Calories 323.5, Fat 9.9, SaturatedFat 5.4, Cholesterol 120.2, Sodium 335.8, Carbohydrate 12.7, Fiber 1.6, Sugar 1.5, Protein 45.1

HAKE IN WHITE WINE (MERLUZA A LA VASCA)

Hake in White Wine (Merluza a La Vasca) image

This is a popular recipe from the Basque region. Hake has a cod-like texture and either cod, haddock or flounder may be substituted. The dish can be jazzed up by adding clams and shrimp or with asparagus tips, green beans, and peas. Posted for Spain - ZWT #5.

Provided by Kim127

Categories Spanish

Time 25m

Yield 4 serving(s)

Number Of Ingredients 9

Ingredients

2 tablespoons all-purpose flour
4 hake fillets (about 5 oz each)
4 tablespoons extra virgin olive oil
1/2 cup dry white wine (white Rioja suggested)
2 large garlic cloves, finely chopped
6 scallions, finely sliced
2 tablespoons fresh parsley, finely chopped
salt
pepper

Steps:

Preheat oven to 450 degrees.
Season the flour generously with salt and pepper (depending on the size of your fillets, you may need extra seasoned flour).
Dredge the skin side of the hake fillets in the seasoned flour, shake off the excess, and set aside.
Heat a shallow flameproof casserole over high heat until you can feel the rising heat. Add the oil and heat until hot, about 30 seconds.
Add the hake fillets, skin side down, and cook for about 3 minutes until the skin is golden brown.
Turn the fish over and season with salt and pepper (to taste).
Pour in the wine and add the garlic, scallions, and parsely.
Transfer the casserole to oven and bake, uncovered, for 5 minutes or until the fish flakes easily.

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