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    You are in: Home / Recipes / Cape Capensis, Baked With Herbs (Hake) Recipe
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    Cape Capensis, Baked With Herbs (Hake)

    Cape Capensis, Baked With Herbs (Hake). Photo by Bergy

    1/5 Photos of Cape Capensis, Baked With Herbs (Hake)

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    Total Time:

    Prep Time:

    Cook Time:

    35 mins

    5 mins

    30 mins

    Derf's Note:

    nice low fat - low cal - a fish from South Africa This was delicious, texture much like Cod and a mild flavour.

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    Units: US | Metric

    The Herbs


    1. 1
      Preheat oven to 350F degrees.
    2. 2
      Dot rinsed fillets with butter, then sprinkle with lemon juice.
    3. 3
      Mix herb mix ingredients together and sprinkle generously over fish but not too heavily, too much will make the fish taste dry.
    4. 4
      Bake for 20 to 30 minutes or 'til fish flakes easily when tested with a fork.
    5. 5
      Do not overbake!
    6. 6
      Serve with lemon wedges and parsley sprigs.

    Ratings & Reviews:

    • on April 30, 2013


      We made this recipe recently with some adaptations:<br/>We cut it in half.<br/>Instead of butter, we used olive oil.<br/>We replaced the rice chex and potato flakes with [gluten free] panko - probably about half of what the recipe suggested.<br/>We mixed dry the ingredients as suggested, but put the oil, lemon juice, and fresh herbs [tarragon and thyme, we don't have basil yet here in April the northlands!] into a chopper to make a slurry of herby liquid, which we poured over the fish before topping with the dry mix.<br/>Instead of parsley, we used coarse chopped cilantro [again, what we had on hand].<br/>Definitely a keeper!

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    • on October 04, 2012


      One of the bests fish recipes I ever tested (and tasted). I didn't have all herbs so I used based and dill, turned out really great

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    • on October 25, 2008


      Very easy tasty recipe. We loved it and will make it again.Cut the recipe back to 12 oz of fish.Did not use any butter but sprayed them with "No Oil" mazola. Instead of the chex/potato flakes I used 4 tbsp of panko crumbs. They tool 20 minutes in the oven and were cooked through but lovely & moist Thanks Derf for posting

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    Nutritional Facts for Cape Capensis, Baked With Herbs (Hake)

    Serving Size: 1 (293 g)

    Servings Per Recipe: 4

    Amount Per Serving
    % Daily Value
    Calories 323.4
    Calories from Fat 89
    Total Fat 9.9 g
    Saturated Fat 5.4 g
    Cholesterol 120.2 mg
    Sodium 335.8 mg
    Total Carbohydrate 12.6 g
    Dietary Fiber 1.6 g
    Sugars 1.5 g
    Protein 45.0 g

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