Pan Fried Hake

Ingredients

• 4hake fillets
• 60 g (½ cup)flour
• 1 teaspoonsalt
• 1 teaspoonpepper
• 1 teaspoonparsley
• 1 teaspoongarlic powder
• 120 ml (½ cup)vegetable oil

Instructions

1. 1

   Heat the oil

   Heat the vegetable oil or melted butter in a skillet or frying pan over medium-high heat.

2. 2

   Mix the coating

   Combine the flour, salt, pepper, parsley and garlic powder in a bowl or on a plate.

3. 3

   Coat the hake

   Dip each fillet into the flour mixture, coating both sides thoroughly.

4. 4

   Fry the fillets

   Add the fish to the pan and fry for about 2 minutes, until slightly golden. Turn the fillets over and repeat on the other side.

5. 5

   Remove and serve

   Take the fish out of the pan and serve.

What is pan-fried hake?

Hake is a mild, flaky white fish that works well with a crisp, lightly seasoned coating. This American-style preparation keeps the fish simple and relies on a hot pan for its golden exterior.

The recipe uses a short ingredient list and cooks the fillets quickly, making it a practical option for a weeknight meal.

Nutrition and macros by portion

The nutrition label shows one serving as written: 209 calories, 23g protein, 13g carbs, 7g fat.

The hake provides most of the protein, while the flour contributes most of the carbohydrates. The frying oil supplies much of the fat; add vegetables or salad alongside to balance the plate.

The flour coating

Seasoning mix: Stir the salt, pepper, parsley and garlic powder evenly through the flour so each fillet gets a consistent coating.

Even coverage: Coat both sides of the fish, then let excess flour fall away before adding it to the pan. A thick layer can turn pasty rather than crisp.

Getting the pan ready

Hot oil: Heat the oil over medium-high heat before adding the fish. It should be ready to fry, but avoid letting it smoke.

Room to cook: Add the fillets without crowding the pan. If they do not fit comfortably, cook them in batches so they can brown instead of steaming.

Checking the fish

Colour: The method calls for about 2 minutes on the first side, until the coating is slightly golden, then a repeat on the other side.

Doneness: Fillets vary in thickness, so use the cooking time as a guide and check that the fish is cooked through before serving.

What to serve with hake

Fresh sides: Serve the fish with a green salad or steamed vegetables for freshness alongside the crisp coating.

A fuller plate: Potatoes, rice or another grain make a hearty accompaniment. A squeeze of lemon can add a bright finish at the table.

Recipe notes & tips

• Pat the fillets dry before coating if their surfaces are wet.
• Mix the seasonings thoroughly into the flour before dipping the fish.
• Let excess flour fall away so the coating stays light.
• Give the fillets space in the pan and cook in batches if needed.
• Turn the fish carefully to help keep the coating intact.

Variations

• Add lemon: Serve with lemon wedges for a fresh, tangy finish.
• Use melted butter: Follow the method with melted butter instead of vegetable oil.
• Change the herbs: Replace the parsley with another dried herb you enjoy.
• Add paprika: Mix a little paprika into the flour for a warmer, savoury flavour.
• Serve with greens: Pair the hake with steamed green vegetables for a simple side.

Common mistakes to avoid

• Crowding the pan: The fish may steam rather than brown, so fry it in batches.
• Uneven seasoning: Stir the flour mixture well before coating the fillets.
• Excess flour: Shake off loose coating before the fish goes into the pan.
• Oil that is too cool: The coating can absorb oil instead of browning; let the pan heat first.
• Overcooking: Check the fish as it cooks, since thinner fillets may need less time.

How to store

Refrigerate leftovers in a covered container and eat within 2 days. Reheat in a frying pan over medium heat until hot throughout; the coating may soften after storage.

Frequently asked questions