HAKE FISH 800/1000

Enjoy the wealth of the sea with our quality Hake Fish—mild, flaky, and high in Omega-3. This culinary treasure promises a wonderful seafood experience, ideal for making healthful and savoury meals.

How to Cook Hake Fish

Hake is a versatile and mild-flavored white fish that can be cooked using various methods. Here are several popular ways to cook hake fish:

1. Baked Hake

Ingredients:

• Hake fillets
• Olive oil or melted butter
• Lemon slices or juice
• Salt and pepper
• Fresh herbs (such as parsley, thyme, or dill)
• Garlic (optional)
• Cherry tomatoes (optional)

Instructions:

1. Preheat Oven: Preheat your oven to 200°C (400°F).
2. Prepare Baking Dish: Lightly grease a baking dish with olive oil or melted butter.
3. Season Fish: Place the hake fillets in the baking dish. Drizzle with olive oil or melted butter, and season with salt, pepper, and fresh herbs. Add lemon slices or drizzle with lemon juice.
4. Add Garlic and Tomatoes: Optionally, add minced garlic and cherry tomatoes around the fish for extra flavor and color.
5. Bake: Bake for 15-20 minutes, or until the fish is opaque and flakes easily with a fork.
6. Serve: Serve hot with your choice of sides, such as roasted vegetables or a fresh salad.

2. Pan-Fried Hake

Ingredients:

• Hake fillets
• Olive oil or butter
• Salt and pepper
• Lemon juice
• Fresh herbs (optional)

Instructions:

1. Heat Pan: Heat a large frying pan over medium heat and add a tablespoon of olive oil or butter.
2. Season Fish: Season the hake fillets with salt and pepper.
3. Cook Fish: Place the fillets in the pan and cook for 3-4 minutes per side, or until the fish is golden brown and flakes easily with a fork.
4. Add Lemon and Herbs: During the last minute of cooking, drizzle with lemon juice and sprinkle with fresh herbs if desired.
5. Serve: Serve immediately with your favorite sides, such as steamed vegetables or mashed potatoes.

3. Grilled Hake

Ingredients:

• Hake fillets
• Olive oil
• Salt and pepper
• Lemon wedges
• Fresh herbs (such as rosemary or thyme)

Instructions:

1. Preheat Grill: Preheat your grill to medium-high heat.
2. Prepare Fish: Brush the hake fillets with olive oil and season with salt, pepper, and fresh herbs.
3. Grill Fish: Place the fillets on the grill, skin-side down if applicable. Grill for 4-5 minutes per side, or until the fish is opaque and has nice grill marks.
4. Serve: Serve with lemon wedges and your favorite sides, such as grilled vegetables or a light salad.

4. Poached Hake

Ingredients:

• Hake fillets
• Water or fish stock
• Lemon slices
• Bay leaves
• Peppercorns
• Salt

Instructions:

1. Prepare Poaching Liquid: In a large saucepan, combine water or fish stock with lemon slices, bay leaves, peppercorns, and a pinch of salt. Bring to a gentle simmer.
2. Poach Fish: Add the hake fillets to the simmering liquid. Ensure the fillets are fully submerged. Poach for 8-10 minutes, or until the fish is opaque and flakes easily with a fork.
3. Serve: Remove the fish from the poaching liquid and serve with a light sauce or dressing, along with vegetables or rice.

5. Hake in Tomato Sauce

Ingredients:

• Hake fillets
• Olive oil
• Onion, finely chopped
• Garlic, minced
• Canned diced tomatoes or fresh tomatoes, chopped
• Salt and pepper
• Fresh herbs (such as basil or parsley)
• Red pepper flakes (optional)

Instructions:

1. Heat Pan: Heat olive oil in a large frying pan over medium heat.
2. Sauté Onion and Garlic: Add chopped onion and garlic to the pan, and sauté until translucent and fragrant.
3. Add Tomatoes: Add canned diced tomatoes or fresh tomatoes to the pan. Season with salt, pepper, and red pepper flakes if using.
4. Simmer Sauce: Let the sauce simmer for 10-15 minutes, allowing the flavors to meld together.
5. Cook Fish: Nestle the hake fillets into the tomato sauce. Cover and cook for 8-10 minutes, or until the fish is opaque and flakes easily with a fork.
6. Serve: Serve the hake fillets topped with the tomato sauce and garnished with fresh herbs. Pair with rice, pasta, or crusty bread.

Tips:

• Avoid Overcooking: Hake is a delicate fish and can become dry if overcooked. Monitor cooking times closely.
• Check for Bones: Ensure there are no small bones in the fillets before cooking.
• Use Fresh Herbs and Lemon: Fresh herbs and lemon juice can greatly enhance the flavor of hake.

Enjoy your delicious and healthy hake prepared using one of these easy methods!