Ingredients
- ¼ cup Canola Oil
- 4 fillets Hake 7-ounce fillets, skin removed
- 1 Tbsp Lemon Juice
- 1 tsp Thyme Fresh leaves
- Salt To taste
- Ground Black Pepper
Equipment
- Stovetop
- Oven
- Large Skillet
Instructions
- Preheat the oven to 375°F.
- In a large, oven-safe saute pan (skillet), heat the oil over medium-high heat. Place the hake in the hot oil, presentation side down. Cook for 2 minutes, then lower the heat. Add the butter to the pan and let it brown around the fish for 3-4 minutes.
- Remove the pan from the heat and carefully flip the fish over. Transfer the saute pan to the oven and bake for 5 minutes.
- Remove the fish fillets to a serving platter. Brush the fillets with lemon juice and garnish with thyme leaves. Season with salt and pepper.
Nutrition
Nutrition Facts
Pan-Roasted Hake
Amount per Serving
Calories
265
Calories from Fat 126
% Daily Value*
Fat
14
g
22
%
Saturated Fat
1
g
6
%
Trans Fat
1
g
Polyunsaturated Fat
4
g
Monounsaturated Fat
9
g
Sodium
147
mg
6
%
Potassium
731
mg
21
%
Carbohydrates
1
g
0
%
Fiber
1
g
4
%
Sugar
1
g
1
%
Protein
34
g
68
%
Vitamin A
24
IU
0
%
Vitamin C
2
mg
2
%
Calcium
84
mg
8
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Butter, Canola Oil, Fish, Fresh Thyme, Gluten Free, Hake, Hake Fillets, Lemon, Lemon Juice, Oil, Seafood, Thyme