Cape Capensis, Baked With Herbs (Hake)

May 15, 2023May 15, 20230 14
Baked Cape Capensis fish recipe with herbs and parmesan cheese coating
in Fish

Prep

10 min

Cook

25 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

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

Nutrision Information

Servings Per Recipe
4
Calories
380
Sugar
1g
Fat
19g
Cape Capensis is a type of hake fish that is abundant in the waters around South Africa. This recipe is a flavorful and easy way to enjoy this delicious and nutritious fish. The herb and parmesan cheese coating on the fish provides a crispy and flavorful texture, while the lemon wedges provide a refreshing acidity that balances out the richness of the fish. This dish is perfect for a weeknight dinner or a special occasion, and is sure to impress your family and friends.

Instructions

1.Preheat the oven to 375 degrees F (190 degrees C) and grease a baking dish.
2.In a small bowl, mix together crushed cereal, potato flakes, parmesan cheese, parsley flakes, basil, garlic powder, tarragon, pepper, and paprika.
3.Place the hake fillets in the baking dish and sprinkle with lemon juice.
4.Melt butter or margarine and spoon over the fillets.
5.Sprinkle the cereal and herb mixture on top of the fillets.
6.Place lemon wedges on top of the fillets and bake for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork. Serve hot.

PROS

This recipe is a healthy and flavorful way to enjoy hake fish, which is low in calories and high in protein.
The herb coating adds flavor and texture to the fish, and the lemon wedges provide a refreshing acidity to the dish.

CONS

The potato flakes and cereal coating on the fish may not be suitable for those on a gluten-free or low-carb diet.
This recipe is also high in sodium due to the use of parmesan cheese and other seasonings.

HEALTH & BENEFITS

Hake fish is a great source of protein and omega-3 fatty acids, which are important for heart health and brain function. The use of herbs and spices in this recipe provides additional health benefits, such as reducing inflammation and boosting immunity.

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