Hake
Ingredients
HAKE 100%(FISH).
WATER-AS PROTECTIVE GLAZE.
Origin; South Africa. Catch area South East Atlantic (FAO 47).
Cooking Instructions
Best results cook from frozen; it cooks better and holds together.
Oven-Baked: Preheat oven to 200 °C (400 °F).
Place the frozen fillets on a baking tray lined with parchment paper.
Brush lightly with olive oil or dot with butter. Season with salt, pepper, and any herbs (like parsley or dill).
Bake for 20–25 minutes (for 170 g) or 25–30 minutes (for 220 g), until the flesh is opaque and flakes easily with a fork.
Optional: squeeze lemon over the top before serving.
Pan-Fried: Heat a non-stick pan over medium heat and add 1–2 tbsp oil or butter.
Season the frozen fillets lightly with salt and pepper.
Cook fillets skinless side down for 4–5 min. Flip and cook another 4–5 min.
Reduce heat if they start browning too quickly; cover the pan for more even cooking.
Check that the fish is opaque and flakes easily.
Poached: Fill a pan with enough liquid to just cover the fillets. Add aromatics if desired.
Bring to a gentle simmer (not a rolling boil). Slide in the frozen fillets.
Poach for 8–12 minutes, depending on thickness.
Fish is done when it’s opaque and flakes easily.
Microwave Method from Frozen:
Place the frozen fillet in a microwave-safe dish.
Brush with oil or dot with butter. Season lightly.
Cover the dish with a microwave-safe lid or cling film, leaving a small vent for steam.
Microwave on medium power (50–70%): 170 g fillet: 4–5 minutes, 220 g fillet: 5–6 minutes
Check doneness: the fish should be opaque and flake easily with a fork.
If undercooked, continue microwaving in 30-second bursts until done.
Let it rest 1–2 minutes before serving; it continues to cook slightly.
Tips:
Hake is delicate, so handle gently when turning.
STORE AT -18°c OR BELOW, DO-NOT REFREEZE ONCE THAWED.
Weight / Portions
MIN NET WEIGHT
1.8 KG
