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      Pan Fried Hake

      If you are looking for a quick, simple and delicious way to prepare your fish, this pan fried hake is the perfect meal idea. It only takes a few minutes to prepare and it’s perfectly crispy on the outside with a tender, flaky inside.

      pan fried hake

      Ingredients for Pan Fried Hake

      Before making this recipe, make sure you have all the ingredients you need. Swaps and alternatives are listed below next to each individual ingredient. 

      • Hake: This is the star of the dish, but feel free to replace it with a similar white fish like haddock, cod or tilapia.
      • Soy sauce: I use low sodium soy sauce, but regular will work as well as tamari or coconut aminos.
      • Mirin: You can also replace this with rice vinegar, just add ½ teaspoon sugar to every tablespoon used. 
      • All-purpose flour: You can also use cornstarch or rice flour if desired. 
      • Neutral oil: I use canola oil but you can also use avocado oil or vegetable oil.

      How to make Pan Fried Hake

      In a shallow bowl, add hake, soy sauce and mirin. Swirl the liquid around to ensure the hake is evenly coated. Marinate for 10 minutes. In a large plate with rounded corners, add the flour. Remove the filets from the marinade and coat each side evenly with a light layer of flour. 

      In a large skillet over medium heat, add neutral oil. Once oil is hot, add hake filets. Pan fry on one side for several minutes or until golden brown. Flip and repeat. Continue to pan fry until the fish reaches an internal temperature of 145 degrees Fahrenheit. 

      pan fried hake

      Why you’ll love this recipe

      There are so many reasons to love this pan fried hake recipe. But here are a few that will help convince you to try it:

      • It’s super crispy without deep frying
      • It’s high in otmega-3 fatty acids
      • It’s high in protein
      • Hake is an affordable fish
      • It’s simple and quick to make

      Is hake a good fish to eat?

      Yes! While hake is a less commonly consumed fish, it’s a great fish to eat, similar to cod or haddock. It’s a white fish that is nice and flaky once cooked. You can use hake in most recipes that call for white fish.

      Nutritionally, hake is also a good fish to eat. It’s low in calories, about 110 calories per four ounce serving, and it’s high in protein, about 21 grams. While this fish has only two grams of fat, it comes mostly from omega-3 fatty acids, which can help reduce risk of heart disease. 

      Do you eat the skin of hake?

      Yes. You can eat the skin of a hake. That being said, it’s really up to personal preference. Some people do not like the taste and texture of fish skin, while others love it. It’s tough to chew, but can get very crispy and tasty if pan fried skin down. 

      pan fried hake

      Is hake high in mercury?

      No. Hake is in the “best choice” category when it comes to mercury levels. Other fish in this category include haddock, cod, tilapia, salmon and shrimp. Everyone should aim for about eight ounces of low mercury fish per week. 

      Is white fish bad for you?

      No. White fish is not only perfectly fine to eat, it has many health benefits. It is high in protein and omega-3 fatty acids. It can also contain vitamin D and B vitamins, which provide future benefits. 

      Overall, frequent consumption of white fish is associated with reduction in inflammation, reduced risk of cardiovascular disease and better wound healing and brain health. It’s a great addition to a balanced diet. 

      What should I serve the Pan Fried Hake with?

      I would recommend serving this recipe with a scoop of warm rice and a vegetable side dish of your choice. Since this recipe has an asian style flavor to it due to the soy sauce and mirin marinade, it pairs great with asian side dishes as well. 

      pan fried hake

      What to do with the leftovers

      If you have leftovers of this pan fried hake, simpy transfer it to an airtight container and store it in the refrigerator for 2-3 days. When reheating, you can use the microwave or reheat it in the oven to maintain its crispy outer coat. 

      Similar Recipes

      pan fried hake

      Pan Fried Hake

      This tasty fish is crispy on the outside and warm and flaky on the inside.
      Prep Time 5 minutes
      Cook Time 10 minutes
      Marination Time 10 minutes
      Total Time 25 minutes
      Course Main Course
      Servings 4 servings

      Ingredients
        

      • 1 lb hake filets
      • 1 tbsp soy sauce low sodium
      • 1 tbsp mirin
      • 1/4 cup all purpose flour
      • 2 tbsp canola oil

      Instructions
       

      • In a shallow bowl, add hake, soy sauce and mirin. Swirl the liquid around to ensure the hake is evenly coated. Marinate for 10 minutes.
      • In a large plate with rounded corners, add the flour. Remove the filets from the marinade and coat each side evenly with a light layer of flour.
      • In a large skillet over medium heat, add neutral oil. Once oil is hot, add hake filets.
      • Pan fry on one side for several minutes or until golden brown. Flip and repeat. Continue to pan fry until the fish reaches an internal temperature of 145 degrees Fahrenheit.

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      ABOUT ME

      tia glover rd

      My name is Tia and I am a registered dietitian and content creator.

      My goal is to help young people learn how to eat a nutritious, balanced diet without restriction or giving up cultural foods. 💛

      Hapa/Japanese American 🇺🇸🇯🇵

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