Directions:
- 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.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 207.97 Kcal (871 kJ) | ||
| Calories from fat | 140.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.58g | 24% | |
|---|---|---|---|
| Sodium | 23.42mg | 1% | |
| Potassium | 103.83mg | 2% | |
| Total Carbs | 6.04g | 2% | |
| Sugars | 0.78g | 3% | |
| Dietary Fiber | 0.88g | 4% | |
| Protein | 8.43g | 17% | |
| Vitamin C | 7.3mg | 12% | |
| Iron | 0.4mg | 2% | |
| Calcium | 24.8mg | 2% | |
| Amount Per 100 g | |||
| Calories | 190.07 Kcal (796 kJ) | ||
| Calories from fat | 128.16 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.24g | 24% | |
|---|---|---|---|
| Sodium | 21.4mg | 1% | |
| Potassium | 94.89mg | 2% | |
| Total Carbs | 5.52g | 2% | |
| Sugars | 0.71g | 3% | |
| Dietary Fiber | 0.8g | 4% | |
| Protein | 7.7g | 17% | |
| Vitamin C | 6.6mg | 12% | |
| Iron | 0.4mg | 2% | |
| Calcium | 22.6mg | 2% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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