Pan fried hake is a quick and easy fish dinner recipe that you can make in only 10 minutes. Pair this healthy hake recipe with your favorite side dishes for a simple but flavorful weeknight meal.
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This recipe is sponsored by Seafresh. Seafresh is a UK based online fishmonger, where you can buy high quality fish and meat and have it delivered straight to your door.
Working with Seafresh has been an absolute joy. They kindly gifted me these fantastic hake fillets, and I am really impressed by the quality of the products, the quick and easy delivery, and fantastic customer service. I can highly recommend them for anyone looking to buy quality fish, meat or seafood.
To check out some other recipes I've created with Seafresh products, see my Baked Swordfish or Roast Topside of Beef.
As someone who isn't very familiar with hake, it's been great to be able to experiment with different ways of cooking it. This pan fried hake was a huge success with my family, and will definitely be a staple at our dinner table.
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Why you'll love it
- Hake is a low fat, low calorie fish which suits most diets.
- Pan fried fish is much healthier than deep fried, but tastes just as good.
- This dish can be made in only 10 minutes - perfect for quick and easy lunches or dinners.
- Hake fish is commonly available, and usually a very affordable white fish.
- Use this recipe with any white fish fillets that you like.
- Adjust the seasoning and flavors to suit your preference.
- The mild flavors of this fish dinner recipe makes it very suitable for children.
Hake
Hake is a medium to large white fish, commonly found in seawater in many parts of the world.
You can buy hake fresh or frozen. I like to buy frozen hake fillets, as they last longer than fresh fillets, and taste just as good.
Hake is a popular choice for British fish and chips, but is also common in other European cuisines.
Ingredients
Hake: You will need chilled, fresh hake fillets. If you're using frozen hake, you can defrost them in a refrigerator overnight, and they will be ready to use.
Flour: Coating the surface of the fish with flour gives it a really lovely texture. You can omit this if you prefer.
Salt, pepper, garlic powder, parsley: Seasoning is added for flavor. You can adjust the seasoning to suit your preferences.
Vegetable oil: Use vegetable oil to pan fry the hake fillets. Alternatively, you can use butter.
💡 TIP! If you don't have hake available, you can use this recipe to pan fry sea bass, tilapia, haddock or any other white fish fillets.
Instructions
- Heat up vegetable oil or melted butter in a skillet or frying pan on medium to high heat.
- Combine the flour and seasoning in a bowl or on a plate.
- Dip the fish fillets into the flour mix, and coat both sides of the hake thoroughly.
- Add the fish to the pan, and leave it to fry for about 2 minutes, or until the fish is slightly golden. Flip and repeat on the other side.
- Remove the fish from the pan, and serve.
Top tips
- Hake fillets are thin, and cook really fast in a pan. The fish is cooked through and ready to eat when it flakes with the touch of a fork. Be careful not to overcook it!
- Make sure to add a generous amount of oil to your skillet to prevent the fish from sticking to the pan.
Serving suggestions
Serve pan fried hake with your favorite side dishes and sauces. Here are some of my favorite options to pair it with:
- Spiralized Potatoes - Crispy potato spirals are perfect with fish.
- Olive Salad - Serve hake with a flavorful Mediterranean olive salad.
- Yogurt Dill Sauce - This simple yogurt sauce is a great pairing with white fish.
- Sauteed Spinach with Garlic - Leafy greens is a great addition to any meal.
- Caramelized Onions with Balsamic Vinegar - Add more flavor to your fish with perfect caramelized onions.
- Parmentier Potatoes - Pair your fish with crispy roasted cubes of potatoes.
Variations
Mediterranean style: Add a squeeze of lemon juice, along with any dried herbs that you like.
Mexican style: Add cumin, paprika and chili powder or cayenne pepper to your fish fillets.
Low carb, keto and gluten free: Omit the flour to remove the gluten and carbs from the dish. Plain seasoned fish is also delicious. If you omit the flour, you can also significantly reduce the amount of vegetable oil used.
Toppings: For added flavor, top your pan fried fish with flavorful garnishes, such as fresh herbs, Parmesan, lemon slices, or chopped almonds.
Leftovers
Store leftover pan seared hake in sealed container in a refrigerator for up to 3 days. Reheat the fish in a microwave, or in a pan for a few minutes, and serve it warm.
You can also reuse the fish in other dishes, such as soups, fried rice or casseroles.
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Frequently asked questions
Yes. If your hake fillets have skin on them, you can choose whether you want to remove the skin, or eat it.
You could pan fry hake without oil if you're able to use melted butter or cooking spray instead.
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If you make this recipe, make sure to post a photo to Instagram with #hintofhealthy!
Recipe
Pan Fried Hake
Equipment
Ingredients
- 4 hake fillets
- ½ cup flour
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon parsley
- 1 teaspoon garlic powder
- ½ cup vegetable oil *
Instructions
- Heat up vegetable oil or melted butter in a skillet or frying pan on medium to high heat.
- Combine the flour and seasoning in a bowl or on a plate.
- Dip the fish fillets into the flour mix, and coat both sides of the hake thoroughly.
- Add the fish to the pan, and leave it to fry for about 2 minutes, or until the fish is slightly golden. Flip and repeat on the other side.
- Remove the fish from the pan, and serve.
Video
Notes
- Store leftovers for up to 3 days in a refrigerator.
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