Ingredients
-
2
-
2
-
2 - 3
-
2 - 3
-
-
-
1/2
-
1/2
-
1/3
-
1
-
1
-
1/2
-
1/4
-
1/4
-
1/4
Directions
Cape Capensis, Baked With Herbs (Hake), nice low fat – low cal – a fish from South Africa This was delicious, texture much like Cod and a mild flavour , We made this recipe recently with some adaptations:
We cut it in half
Instead of butter, we used olive oil
We replaced the rice chex and potato flakes with [gluten free] panko – probably about half of what the recipe suggested
We mixed dry the ingredients as suggested, but put the oil, lemon juice, and fresh herbs [tarragon and thyme, we don’t have basil yet here in April the northlands!] into a chopper to make a slurry of herby liquid, which we poured over the fish before topping with the dry mix
Instead of parsley, we used coarse chopped cilantro [again, what we had on hand]
Definitely a keeper!
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Steps
|
1
Done
|
Preheat Oven to 350f Degrees. |
|
2
Done
|
Dot Rinsed Fillets With Butter, Then Sprinkle With Lemon Juice. |
|
3
Done
|
Mix Herb Mix Ingredients Together and Sprinkle Generously Over Fish but not Too Heavily, Too Much Will Make the Fish Taste Dry. |
|
4
Done
|
Bake For 20 to 30 Minutes or 'til Fish Flakes Easily When Tested With a Fork. |
|
5
Done
|
Do not Overbake! |
|
6
Done
|
Serve With Lemon Wedges and Parsley Sprigs. |
