High Protein Crispy Fried Hake Fish

Elevate your fish fry game with this High Protein Crispy Fried Hake Fish recipe, a perfect balance of crunch and flavor-packed nutrition. Tender hake fillets are coated in a dynamic trio of seasoned flour, creamy egg wash, and golden panko breadcrumbs to create an irresistibly crispy crust that seals in moisture. Using high-heat vegetable oil ensures a perfectly fried, golden exterior without overcooking the delicate fish inside. Ready in just 30 minutes, this protein-rich dish is ideal for weeknight dinners or casual gatherings. Serve with zesty lemon wedges for a burst of freshness, and enjoy a restaurant-quality meal from the comfort of your own kitchen. Perfect for seafood lovers seeking a quick, flavorful, and healthy dinner option!

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Hake fillets
• 1 cup All-purpose flour
• 1 cup Cornstarch
• 2 teaspoons Salt
• 1 teaspoon Black pepper
• 1 teaspoon Garlic powder
• 1 teaspoon Paprika
• 2 large Eggs
• 0.5 cup Milk
• 2 cups Panko breadcrumbs
• 2 cups High-heat vegetable oil (like canola or sunflower oil)
• 4 pieces Lemon wedges, for serving

Directions

Step 1

Pat the hake fillets dry with paper towels to remove excess moisture and set them aside.

Step 2

In a shallow dish, combine the all-purpose flour, cornstarch, salt, black pepper, garlic powder, and paprika. Mix thoroughly.

Step 3

In another shallow bowl, whisk together the eggs and milk until well combined.

Step 4

Place the panko breadcrumbs in a third shallow dish.

Step 5

Dredge each hake fillet in the flour mixture, ensuring it is evenly coated. Shake off any excess flour.

Step 6

Dip the floured fillet into the egg mixture, ensuring it is well coated.

Step 7

Finally, press the fillet into the panko breadcrumbs, ensuring the crumbs adhere evenly to form a crispy crust.

Step 8

Heat the vegetable oil in a large frying pan over medium-high heat. The oil should be hot but not smoking.

Step 9

Carefully add the hake fillets to the hot oil, working in batches if necessary to avoid overcrowding.

Step 10

Fry the fillets for 3-4 minutes on each side or until the crust is golden brown and crispy. The fish should be opaque and flaky inside.

Step 11

Remove the fillets from the pan and drain them on a paper towel-lined plate to remove excess oil.

Step 12

Serve the high protein crispy fried hake fish immediately with lemon wedges on the side for added flavor.

Nutrition Facts

Serving size	(2011.1g)

Amount per serving	% Daily Value*
Calories	6235.9

Total Fat 505.2g	0%
Saturated Fat 41.6g	0%
Polyunsaturated Fat 0.1g
Cholesterol 859.0mg	0%
Sodium 6173.5mg	0%
Total Carbohydrate 246.2g	0%
Dietary Fiber 11.5g	0%
Total Sugars 17.0g
Protein 226.0g	0%

Vitamin D 2039.7IU	0%
Calcium 502.6mg	0%
Iron 18.2mg	0%
Potassium 3581.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 70.7%

Protein: 14.0%

Carbs: 15.3%