Cape Capensis, Baked With Herbs (Hake) |
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Prep Time: 5 Minutes Cook Time: 30 Minutes |
Ready In: 35 Minutes Servings: 4 |
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nice low fat - low cal - a fish from South Africa This was delicious, texture much like Cod and a mild flavour. 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 |
Directions:
1. Preheat oven to 350F degrees.
2. Dot rinsed fillets with butter, then sprinkle with lemon juice.
3. Mix herb mix ingredients together and sprinkle generously over fish but not too heavily, too much will make the fish taste dry.
4. Bake for 20 to 30 minutes or 'til fish flakes easily when tested with a fork.
5. Do not overbake!
6. Serve with lemon wedges and parsley sprigs.
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