Cape Capensis Baked with Herbs Hake
Experience the delicate, flaky perfection of Cape Capensis Baked with Herbs Hake, a simple yet flavorful recipe that's perfect for seafood lovers. This dish features tender Cape Capensis hake fillets marinated in a fragrant mixture of fresh parsley, dill, thyme, garlic, lemon juice, and olive oil, enhanced with a touch of paprika for a subtle smoky kick. Baked alongside sweet cherry tomatoes and caramelized red onion, the fish comes together in just 20 minutes of cook time, making it a quick and healthy dinner option. With its vibrant, herbaceous flavors and a beautifully moist texture, this baked hake is perfect served with steamed vegetables, rice, or a crisp green salad. Easy to prepare and naturally rich in omega-3s, it's a wholesome choice for weeknight meals or casual entertaining.
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Recipe Information
Ingredients
- 4 pieces Cape Capensis hake fillets
- 3 tablespoons Fresh parsley
- 2 tablespoons Fresh dill
- 3 pieces Garlic cloves
- 3 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 teaspoon Fresh thyme
- 250 grams Cherry tomatoes
- 1 large Red onion
Instructions
Preheat your oven to 200°C (400°F). Line a baking dish with parchment paper.
Place the Cape Capensis hake fillets in the prepared baking dish, skin-side down if applicable.
In a small bowl, mix together the parsley, dill, garlic (minced), thyme, paprika, salt, black pepper, olive oil, and lemon juice to create a herb marinade.
Generously spread the herb marinade over the hake fillets, ensuring they are evenly coated.
Slice the cherry tomatoes in half and thinly slice the red onion. Arrange them around the fish in the baking dish.
Cover the baking dish with aluminum foil to prevent the fish from drying out.
Bake in the preheated oven for 15 minutes, then remove the foil and bake for an additional 5 minutes to allow the fish to lightly brown.
Check that the hake is cooked through—it should flake easily with a fork and have a white, opaque appearance.
Remove from the oven and let rest for 2–3 minutes. Serve warm with your favorite sides, such as steamed vegetables, rice, or a fresh green salad.
Nutrition Facts
Calories |
202 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.9 g | 11% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 60 mg | 20% | |
| Sodium | 324 mg | 14% | |
| Total Carbohydrate | 8.4 g | 3% | |
| Dietary Fiber | 2.0 g | 7% | |
| Total Sugars | 3.4 g | ||
| Protein | 23.4 g | 47% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 53 mg | 4% | |
| Iron | 1.2 mg | 7% | |
| Potassium | 626 mg | 13% | |
*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.
