Home    Subscribe    Contact    Login
Submit your recipes for a share of ad revenue - click 'write for us'

Baked Hake

by Jamie0liversgirl (follow)
Healthy (145)      Family (72)      Fish (25)     
My Jamaican grandmother only really cooks one type of fish: hake. It's mild in flavour, meaty in texture, and is very easy to cook.



I can't stress how delicious this fish is. I asked my nan for the recipe on how to cook it, and it couldn't be easier. If you don't have some of the ingredients listed, carrot, celery, or white onions can be substituted because the fish works well with most vegetables.

Because of the richness of the fish, amount of onions and kale which is served, it doesn't need any starchy carbohydrates like potato or rich. Healthy, and delicious, kids will be satisfied and happy once they've eaten this meal.

Preparation Time: 5 minutes
Cooking Time: 40 minutes
Makes: 2 adult/4 child servings

Ingredients
Item 1 tsp cumin
Half tsp black pepper
Half tsp thyme
Half tsp chilli powder
Item 2 Hake fillets
Tblsp olive oil
5 sprigs of fresh kale

Method
Place the hake in a Pyrex dish and season.



Add the olive oil and place in the oven without a lid for 20 minutes at 160 degrees/gas mark 3.



Chop the onion and slice the peppers.



Remove the fish from the oven, and add the vegetables. Place a lid on top, and place in the oven, at the same heat settings for a further 20 minutes.



Boil the kale in a saucepan of boiling water for 10 minutes.

Finally remove from the oven and begin to plate up.



Remove the kale from the saucepan.



Plate up. This is a great family meal, and even fussy ones like it because the vegetables become soft and slightly sweet due to their slow and gentle cooking.



Although this fish can be filleted at the fishmongers, it usually isn't, so beware of bones. I tend to leave the bones in the fish during the cooking process because it enhances the flavour. It is easier to remove the bones after it has been cooked because the fish becomes flaky and tender. I'd advise to remove the bones for children.

If you prefer spicier fish add freshly chopped chili, and a little grated ginger for freshness.

Categories
#Family
#Fish
#Healthy
I like this Recipe - 4
[ print friendly ]
Share: email  facebook  twitter
More Recipes by Jamie0liversgirl
During the cooler seasons like Autumn and Winter it is imperative that you keep warm throughout
358 views
Pancakes are my one true love and kids love them too
310 views
Eggs are champion at breakfast time, and are full of protein, which growing kids needs
194 views
When babysitting my niece and nephew it is difficult to not give into their requests for chocolate a...
625 views
Smoothies are a delicious and healthy treat, but when the temperature drops it's not top of the list...
113 views
Thai stir-fry is a great way od getting kids to eat their vegetables
184 views
view all recipes by Jamie0liversgirl
Articles by Jamie0liversgirl on Other Hubs
ID: 6254
[ Submit a Comment ]
Trending Recipes
Why deep fry when you can bake your schnitzel in the oven with excellent results! If you don'...
50938 views
This recipe is one of my Nan's - a total childhood favourite! Preparation Time: 10 minutes C...
11540 views
This is easily one of the most frequently used recipes in my household, because as well as being bri...
1839 views
Serve these Easy Cheese Sticks with your favourite dips
4388 views
Since my discovery that Lilli Pilli fruits (also known as Riberries) are indeed edible, I have b...
by Lucy
12607 views
This is usually a breakfast cereal, however I have let it cool, put it in the fridge and eaten it ...
by Finy
584 views
Vanilla slices are a delicious, custard-filled dessert
1175 views
Getting little ones to eat beetroot couldn't be easier with this fool-proof, yet nutritious recipe...
404 views
Children will like this cake as it has a sweet syrup over it, and it is very moist and delicious w...
by Finy
469 views
Low and slow works here: proper chicken soup takes time and is totally worth the effort: a meal for ...
442 views
Categories
Dinner (157)
Lunch (140)
Dessert (130)
Healthy (145)
Easy (142)
Quick (90)
Family (72)
Snack (110)
Baking (86)
Chicken (79)
Treat (74)
Fruit (58)
Vegan (57)
Cake (54)
Salad (53)
Party (44)
Cookie (36)
Raw (36)
Eggs (35)
Kids (34)
Simple (34)
Cheese (32)
Sweet (27)
Toddler (27)
Fish (25)
Pasta (23)
Banana (22)
Biscuit (22)
Lemon (22)
Picnic (20)
Sweets (19)
Apple (18)
Drinks (18)
Snacks (18)
Juice (17)
Egg (17)
Avocado (16)
Soup (15)
Bread (14)
Orange (14)
Slice (14)
Cupcake (14)
Tuna (13)
Jam (12)
 
Copyright 2012-2018 OatLabs ABN 18113479226. mobile version