Of which 0 g sugars and 1.7 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (fish) · Iodine (fish) · Vitamin C (lemon)
Allergens fish
Golden pan-fried hake
Hake fillets with a golden crust and fresh herbs, in 12 minutes.
Ingredients
- 2 hake fillets (300 g / 10½ oz) — about 150 g each
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- 2 cloves garlic, finely minced (6 g)
- 2 tbsp chopped fresh herbs (parsley, dill or chives) (8 g)
- ½ lemon, juice only (25 g / 1 oz)
- sea salt and black pepper, to taste
Method
- Season the hake fillets with salt and pepper on both sides.
- Heat the olive oil in a nonstick skillet over medium-high heat. Add the fish and let it brown for 3 to 4 minutes per side, until cooked through with a golden crust.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
More like this
Golden turmeric and lemon chicken
Juicy chicken in a quick spice and citrus marinade.
Caramelized ginger and honey turkey
Turkey cutlets with a sweet and spicy glaze, ready in under 40 minutes.
Chicken skewers with zucchini and bell pepper
Colorful skewers ready in half an hour, with no pans to clean.