Cape Capensis Baked with Herbs Hake
Experience the delicate, flaky perfection of Cape Capensis Baked with Herbs Hake, a simple yet flavorful recipe that's perfect for seafood lovers. This dish features tender Cape Capensis hake fillets marinated in a fragrant mixture of fresh parsley, dill, thyme, garlic, lemon juice, and olive oil, enhanced with a touch of paprika for a subtle smoky kick. Baked alongside sweet cherry tomatoes and caramelized red onion, the fish comes together in just 20 minutes of cook time, making it a quick and healthy dinner option. With its vibrant, herbaceous flavors and a beautifully moist texture, this baked hake is perfect served with steamed vegetables, rice, or a crisp green salad. Easy to prepare and naturally rich in omega-3s, it's a wholesome choice for weeknight meals or casual entertaining.
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Ingredients
- 4 pieces Cape Capensis hake fillets
- 3 tablespoons Fresh parsley
- 2 tablespoons Fresh dill
- 3 pieces Garlic cloves
- 3 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 teaspoon Fresh thyme
- 250 grams Cherry tomatoes
- 1 large Red onion
Directions
Step 1
Preheat your oven to 200°C (400°F). Line a baking dish with parchment paper.
Step 2
Place the Cape Capensis hake fillets in the prepared baking dish, skin-side down if applicable.
Step 3
In a small bowl, mix together the parsley, dill, garlic (minced), thyme, paprika, salt, black pepper, olive oil, and lemon juice to create a herb marinade.
Step 4
Generously spread the herb marinade over the hake fillets, ensuring they are evenly coated.
Step 5
Slice the cherry tomatoes in half and thinly slice the red onion. Arrange them around the fish in the baking dish.
Step 6
Cover the baking dish with aluminum foil to prevent the fish from drying out.
Step 7
Bake in the preheated oven for 15 minutes, then remove the foil and bake for an additional 5 minutes to allow the fish to lightly brown.
Step 8
Check that the hake is cooked through—it should flake easily with a fork and have a white, opaque appearance.
Step 9
Remove from the oven and let rest for 2–3 minutes. Serve warm with your favorite sides, such as steamed vegetables, rice, or a fresh green salad.
Nutrition Facts
| Serving size | (904.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 752.7 |
| Total Fat 35.3g | 0% |
| Saturated Fat 5.7g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 200mg | 0% |
| Sodium 1454.6mg | 0% |
| Total Carbohydrate 32.9g | 0% |
| Dietary Fiber 7.5g | 0% |
| Total Sugars 14.4g | |
| Protein 78.4g | 0% |
| Vitamin D 800IU | 0% |
| Calcium 198.7mg | 0% |
| Iron 4.3mg | 0% |
| Potassium 2284.1mg | 0% |
Source of Calories