Roasted Hake Recipe with Cherry Tomatoes and Capers
A great piece of fish needs very little to make it sing and this recipe sings of simplicity, a beautifully roasted piece of hake fillet cooked with cherry tomatoes, capers and parsley... and all in around 15-20 minutes.
Servings 2 Servings
Calories 459kcal
Ingredients
- 2 Large Hake Fillets 400-450g Total
- ½-¾ teaspoon Salt
- ¼ teaspoon Black Pepper
- 175 g Cherry Tomatoes 15-20
- Handful Fresh Parsley 10-15g
- 50 g Capers 3 Tbsp
- 2 tablespoon Olive Oil
Instructions
- Preheat the oven to 180°C or 350°F.
- Season the hake generously with salt, go with somewhere between ¼-½ teaspoon depending on your taste. Set the fish aside whilst you prepare the rest of the dish.
- Cut the tomatoes in half and then season them with the remaining salt and the black pepper.
- Finely chop the parsley.
- Heat a 30cm or 12" frying pan over a high heat and when it is hot add the olive oil.
- Carefully place the cherry tomatoes, cut side down in the olive oil, cook for 2 minutes, the flip them all over.
- Throw in the capers and half of the parsley and fry for 1 minute.
- Remove the pan from the heat and allow it to sit for 1 minute.
- Nestle the hake fillets (skin side up) into the pan, and transfer the pan to the oven. Cook for 8-10 minutes and serve sprinkled with the remaining parsley.
Nutrition
Serving: 1 | Calories: 459kcal | Carbohydrates: 5g | Protein: 58g | Fat: 22g | Saturated Fat: 5g | Polyunsaturated Fat: 15g | Cholesterol: 190mg | Sodium: 1786mg | Fiber: 2g | Sugar: 2g
