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close up of the pan fried hake on a plate
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Pan Fried Hake

It doesn't get a whole lot quicker than this Pan Fried Hake dinner. This flaky white fish cooks up quickly and goes with so many different sides to make it the perfect seafood lovers dinner. Dredged in flour and fried in a mix of butter and oil for extra crispiness.
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Main Course
Cuisine: Mediterranean
Keyword: fish, hake, Seafood
Servings: 4 servings
Calories: 167kcal
Author: Julia Pinney

Ingredients

  • 4 Hake fillets skin removed
  • 2 Tablespoons butter
  • 1 Tablespoon vegetable oil
  • 1/2 Cup flour
  • 1 teaspoon Sea salt
  • 1/2 teaspoon Fresh ground black pepper
  • Lemon wedges for serving
  • fresh chopped parsley for garnish
US Customary - Metric

Instructions

  • Combine the flour, salt and pepper on a large plate. Stir to combine and set aside
  • Pat both sides of the fish fillets dry with paper towels. After the fish is dry, dredge it in the flour mixture and firmly press it against the fish. Lightly tap the fish to remove any excess flour.
  • Heat a large heavy bottomed skillet over medium to high heat until just about smoking. Add the butter and oil and let it sizzle, about 10 seconds.
  • Add the coated fish fillets to the pan. They should sizzle straight away. After about a minute, give the pan a shake and let them cook for a further 3 minutes. Flip all the fish fillets and leave them to cook for a further 4 minutes.
  • Remove from pan and serve immediately with fresh lemon wedges. Garnish with fresh chopped parsley if desired.

*A note on times provided: appliances vary, any prep and/or cook times provided are estimates only.

Notes

TIPS FOR GETTING FISH CRISPY
  1. Use a heavy bottomed skillet.
  2. Bring the pan up to temperature before adding the oil and butter.
  3. Do not move the fish around the pan when cooking.  Leave each side to cook without touching it.  Then flip to cook the other side.
Nutrition Facts
Pan Fried Hake
Amount Per Serving (1 serving)
Calories 167 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 4g25%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 15mg5%
Sodium 113mg5%
Potassium 329mg9%
Carbohydrates 12g4%
Fiber 1g4%
Sugar 1g1%
Protein 16g32%
Vitamin A 175IU4%
Calcium 39mg4%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.