Ingredients
- 2 fillets Hake
- 1 teaspoon Garlic Fresh and minced or garlic powder
- ½ teaspoon Ground Black Pepper
- 1 Tablespoon Flour
- 1 teaspoon Oil
- Lemon Juice Optional, to taste
Equipment
- Stovetop
- Frying Pan
Instructions
- Heat the oil in a frying pan over low heat.
- Meanwhile, add the garlic and black pepper to the flour, and coat the skinless side of the hake fillets with the seasoned flour.
- Put the hake fillets into the pan, skin side down (if there is skin on it), and fry over a gentle heat for 5 to 7 minutes, until the skin is crispy and the fish is just starting to turn opaque.
- Gently turn the fillets over and cook for a further 2 minutes on the skinless side before taking it out of the pan and serving.
Nutrition
Nutrition Facts
Pan-Fried Garlic and Peppered White Fish Fillets
Amount per Serving
Calories
36
Calories from Fat 18
% Daily Value*
Fat
2
g
3
%
Saturated Fat
1
g
6
%
Trans Fat
1
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
1
g
Sodium
1
mg
0
%
Potassium
20
mg
1
%
Carbohydrates
4
g
1
%
Fiber
1
g
4
%
Sugar
1
g
1
%
Protein
1
g
2
%
Vitamin A
3
IU
0
%
Vitamin C
1
mg
1
%
Calcium
6
mg
1
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword All-Purpose Flour, AP Flour, Fish, Flour, Garlic, Garlic Cloves, Garlic Powder, Ground Black Pepper, Hake, Hake Fillets, Lemon, Lemon Juice, Oil, Seafood, White Fish