Cape Capensis, Baked With Herbs (Hake)

Submitted by Derf2440

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

 

• Ready In: 35mins
• Ingredients: 14
• Serves: 4

ingredients

• 2 lbs hake fillets, rinsed in cold water (capensis fillets)
• 2 lemons, cut into wedges
• 2 -3 tablespoons butter, cut up or 2 -3 tablespoons margarine
• 2 -3 tablespoons lemon juice, fresh squeezed
• fresh parsley, chopped

• The Herbs

• 1⁄2 cup Rice Chex, finely crushed (or your choice of cereal)
• 1⁄2 cup instant potato flakes
• 1⁄3 cup parmesan cheese, finely grated
• 1 tablespoon parsley flakes
• 1 teaspoon basil
• 1⁄2 teaspoon garlic powder
• 1⁄4 teaspoon tarragon
• 1⁄4 teaspoon pepper, freshly ground
• 1⁄4 teaspoon paprika

directions

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

Reviews

[hoolian]

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!

 

[the-queen]

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

 

[Bergy]

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