Directions:
- Flatten the fillets with your palm to an even 3/4-inch thickness, taking special care with the thicker ends.
- Spread the flour in a shallow dish. Season the hake with salt, and dredge it with flour. Shake off the excess flour, and set the hake aside.
- Using a wire whisk or a fork, beat the whites in a bowl to the “snow point” –until they are very foamy, just before they start to thicken to soft peaks. Lightly whisk the yolks, and then stir them into the beaten whites until the mixture is smooth.
- In a large skillet, heat the oil medium-high heat. Dip the fillet pieces into the egg, and then drop them into the pan. Reduce the heat to medium-low and fry the fish for about 2 minutes. Raise the heat back to medium-high. After about 30 seconds, turn the fillets. Reduce the heat to medium-low again, and fry the fish 3 minutes more. Using a slotted spoon or tongs, remove the fish, and drain it on two layers of paper towels. Serve at once.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 325.38 Kcal (1362 kJ) | ||
| Calories from fat | 210.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 23.38g | 36% | |
|---|---|---|---|
| Cholesterol | 62mg | 21% | |
| Sodium | 94.79mg | 4% | |
| Potassium | 27.18mg | 1% | |
| Total Carbs | 3.14g | 1% | |
| Dietary Fiber | 0.12g | 0% | |
| Protein | 34.3g | 69% | |
| Iron | 0.5mg | 3% | |
| Calcium | 9.9mg | 1% | |
| Amount Per 100 g | |||
| Calories | 170.9 Kcal (716 kJ) | ||
| Calories from fat | 110.52 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.28g | 36% | |
|---|---|---|---|
| Cholesterol | 32.56mg | 21% | |
| Sodium | 49.79mg | 4% | |
| Potassium | 14.28mg | 1% | |
| Total Carbs | 1.65g | 1% | |
| Dietary Fiber | 0.06g | 0% | |
| Protein | 18.02g | 69% | |
| Iron | 0.3mg | 3% | |
| Calcium | 5.2mg | 1% | |
* 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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