High Protein Crispy Fried Hake Fish
Elevate your seafood game with this High Protein Crispy Fried Hake Fish recipe, a delicious blend of tender, flaky fillets and a golden, crunchy coating that will leave your taste buds craving more. Perfectly seasoned with garlic powder, paprika, and black pepper, the fish boasts a flavor-packed crust made from panko breadcrumbs, flour, and cornstarch for maximum crispness. With protein-rich hake as the star ingredient, this dish is ready in just 30 minutes, making it ideal for a quick and satisfying dinner. Fry each fillet to perfection in high-heat vegetable oil, ensuring a crunchy bite encases the succulent fish within. Serve with lemon wedges for a zingy finish—it's a crowd-pleasing seafood delight that's great for busy weeknights or weekend gatherings. Perfect for "crispy fried fish recipes," "high protein seafood meals," and "quick and easy fish dishes," this recipe is a must-try for any seafood enthusiast!
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Recipe Information
Ingredients
- 4 pieces Hake fillets
- 1 cup All-purpose flour
- 1 cup Cornstarch
- 2 teaspoons Salt
- 1 teaspoon Black pepper
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 2 large Eggs
- 0.5 cup Milk
- 2 cups Panko breadcrumbs
- 2 cups High-heat vegetable oil (like canola or sunflower oil)
- 4 pieces Lemon wedges, for serving
Instructions
Pat the hake fillets dry with paper towels to remove excess moisture and set them aside.
In a shallow dish, combine the all-purpose flour, cornstarch, salt, black pepper, garlic powder, and paprika. Mix thoroughly.
In another shallow bowl, whisk together the eggs and milk until well combined.
Place the panko breadcrumbs in a third shallow dish.
Dredge each hake fillet in the flour mixture, ensuring it is evenly coated. Shake off any excess flour.
Dip the floured fillet into the egg mixture, ensuring it is well coated.
Finally, press the fillet into the panko breadcrumbs, ensuring the crumbs adhere evenly to form a crispy crust.
Heat the vegetable oil in a large frying pan over medium-high heat. The oil should be hot but not smoking.
Carefully add the hake fillets to the hot oil, working in batches if necessary to avoid overcrowding.
Fry the fillets for 3-4 minutes on each side or until the crust is golden brown and crispy. The fish should be opaque and flaky inside.
Remove the fillets from the pan and drain them on a paper towel-lined plate to remove excess oil.
Serve the high protein crispy fried hake fish immediately with lemon wedges on the side for added flavor.
Nutrition Facts
Calories |
6236 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 505.2 g | 648% | |
| Saturated Fat | 41.6 g | 208% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 859 mg | 286% | |
| Sodium | 6174 mg | 268% | |
| Total Carbohydrate | 246.2 g | 90% | |
| Dietary Fiber | 11.5 g | 41% | |
| Total Sugars | 17.0 g | ||
| Protein | 226.0 g | 452% | |
| Vitamin D | 51.0 mcg | 255% | |
| Calcium | 503 mg | 39% | |
| Iron | 18.2 mg | 101% | |
| Potassium | 3582 mg | 76% | |
*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.
