Pan Fried Hake

5 from 1 vote

This crispy pan fried hake is a quick and easy recipe, perfect for weeknight dinners. Learn how to cook frozen hake fillets with this simple method.

Prep Time5

Cook Time4

Total Time9

Course: Dinner

Cuisine: American, British

Keyword: easy, hake, healthy fish dinner, white fish

Servings:

Calories: 209kcal

Author: Tonje

Equipment

Cast Iron Skillet

Ingredients

4 hake fillets
½ cup flour
1 teaspoon salt
1 teaspoon pepper
1 teaspoon parsley
1 teaspoon garlic powder
½ cup vegetable oil *

US (cups) - UK (ml/g)

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

*Vegetable oil: You will have to use approximately ½ cup vegetable oil to pan fry hake, however not all of this oil will be absorbed into the fish. By measuring the amount of oil before and after cooking, I calculated that approximately 2 tablespoons, or ½ tablespoon per fish fillet, had been absorbed into the hake fillets while cooking. The nutritional calculations will take this into consideration, and will therefore be more accurate.

Store leftovers for up to 3 days in a refrigerator.

Nutrition