Cape Capensis Baked With Herbs Hake Recipes
CAPE CAPENSIS, BAKED WITH HERBS (HAKE)
nice low fat - low cal - a fish from South Africa This was delicious, texture much like Cod and a mild flavour.
Provided by Derf2440
Categories African
Time 35m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- Preheat oven to 350F degrees.
- Dot rinsed fillets with butter, then sprinkle with lemon juice.
- Mix herb mix ingredients together and sprinkle generously over fish but not too heavily, too much will make the fish taste dry.
- Bake for 20 to 30 minutes or 'til fish flakes easily when tested with a fork.
- Do not overbake!
- Serve with lemon wedges and parsley sprigs.
Nutrition Facts : Calories 323.5, Fat 9.9, SaturatedFat 5.4, Cholesterol 120.2, Sodium 335.8, Carbohydrate 12.7, Fiber 1.6, Sugar 1.5, Protein 45.1
SAVORY BLUE HAKE
From Schwans' box. This is good and simple. I know that the addition of the butter on the top of the dish seems like too much, but it really is necessary. If it's left out, the dish gets way too dry. It would be neat if someone would modify this recipe to their taste using different cheese and herbs. Let me know, OK?
Provided by Queen Dragon Mom
Categories Savory
Time 40m
Yield 6 serving(s)
Number Of Ingredients 10
Steps:
- Heat oven to 400°F.
- Saute onion in oil or butter until just translucent. Add garlic, stir well and remove from heat. Set aside.
- Spray 13 x 9 glass pan with nonstick spray or butter/oil the pan.
- Mix dill, salt and pepper.
- Place loins in prepared pan. Sprinkle with dill mixture.
- Layer onion/garlic, then crumbs, then cheese on loins.
- Place butter slices evenly around top of cheese.
- Bake, uncovered, for 25 to 30 minutes until fish flakes with fork.
- Finish with fresh lemon juice, if desired.
Nutrition Facts : Calories 715.9, Fat 48.9, SaturatedFat 25.3, Cholesterol 166.1, Sodium 1122.2, Carbohydrate 31.6, Fiber 2.6, Sugar 4.5, Protein 37.5
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