Pan-Seared Hake
User Reviews
5
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Prep Time
2 mins
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Cook Time
10 mins
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Total Time
12 mins
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Servings
2 people
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Calories
272 kcal
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Course
Main Course
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Cuisine
French
Pan-Seared Hake
Description
Pan-Seared Hake begins by patting hake fillets dry, dusting them lightly with flour, and seasoning with salt and black pepper. A heavy pan is heated with olive oil and half the butter. The fillets cook over medium heat for about 3 minutes on the first side without moving, allowing a crust to form. They are flipped carefully using a thin spatula when they release easily from the pan. The remaining butter is added and spooned over the fish as it cooks an additional 2 to 3 minutes until golden and opaque.
The fish is removed and kept warm while lemon juice, capers, and fresh herbs including rosemary, chives, and oregano are added to the pan to make a bright and savory sauce. This sauce is spooned over the fillets before serving. The method yields hake with crisp exterior edges, moist, flaky flesh inside, and a balanced tangy, buttery herb sauce.
This dish presents well as a simple fish entree and complements light side dishes or salads. The use of fresh herbs and lemon enhances the delicate flavor of hake without overpowering it.
Ingredients
- 8 ounce hake 2 fillets
- 1 tablespoon flour Use gluten-free AP flour if needed
- salt pinch
- black pepper pinch
- 1 tablespoon olive oil
- 2 tablespoons butter divided
- 1 lemon juiced
- 1 tablespoon capers
- rosemary small handful, fresh herbs
- chives
- oregano
Instructions
- Pat hake fillets dry. Dust with flour, and shake off any excess. Sprinkle them on both sides with salt and pepper.Prepare a heavy pan with the olive oil and 1 tablespoon butter. Heat on medium-high until butter is melted but not browned, then turn the heat down to medium.
- Place the fillets in the pan and cook about 3 minutes. Don't touch the fillets until they're ready to flip.Use a thin metal spatula to test the fish. If you can slide the spatula under the fish without the fish sticking to the pan, it's ready to flip. If the fillets won't release, give them another 30 seconds. They'll release when they've finished cooking.After flipping, divide the remaining 1 tablespoon butter over both fillets.
- Cook fish another 2-3 minutes until done. Fish will be golden on both the top and bottom and opaque all the way through when finished cooking.Transfer the fish to plates, leaving the excess butter in the pan. Cover fish to keep warm, or set fish in a 200ºF oven.Add the lemon juice and capers to the pan, and stir with a wooden spoon. Add half the herbs and stir again. Serve fish hot with pan sauce and remaining herbs.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2people
Amount Per Serving
Calories 272 kcal
% Daily Value*
| Calories | 272kcal | 14% |
| Carbohydrates | 8g | 3% |
| Protein | 20g | 40% |
| Fat | 19g | 29% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 1g | 50% |
| Cholesterol | 30mg | 10% |
| Sodium | 478mg | 20% |
| Potassium | 498mg | 11% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 367IU | 7% |
| Vitamin C | 29mg | 32% |
| Calcium | 66mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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