Cape Capensis Baked With Herbs Hake Recipes

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CAPE CAPENSIS, BAKED WITH HERBS (HAKE)



Cape Capensis, Baked With Herbs (Hake) image

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

2 lbs hake fillets, rinsed in cold water (capensis fillets)
2 lemons, cut into wedges
2 -3 tablespoons butter, cut up or 2 -3 tablespoons margarine
2 -3 tablespoons lemon juice, fresh squeezed
fresh parsley, chopped
1/2 cup Rice Chex, finely crushed (or your choice of cereal)
1/2 cup instant potato flakes
1/3 cup parmesan cheese, finely grated
1 tablespoon parsley flakes
1 teaspoon basil
1/2 teaspoon garlic powder
1/4 teaspoon tarragon
1/4 teaspoon pepper, freshly ground
1/4 teaspoon paprika

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

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