Portuguese-Style Pan-Fried Hake Recipe

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Portuguese-Style Pan-Fried Hake
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Ingredients
14
Count
Nutrition
677
Calories
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Ingredients:

Directions:

  1. Fill the saucepan halfway with water and bring it to boil over high heat. Score an x at the base of each tomato with a small paring knife. Lower the tomatoes into the boiling water until the skin splits, about 30 seconds. Plunge them into ice water after blanching to stop the cooking. Peel skins from the tomatoes, and cut them in half lengthwise. Remove the seeds, cut the tomatoes into a 1/3-inch slivers (julienne) and set them aside. There will be about 1 1/2 cups.
  2. You should start the sauce about 15 minutes before you want to serve the fish, so start heating up the larger skillet (for the fish) on a medium heat at the same time you begin the sauce. Place the smaller skillet over medium-high heat and add the olive oil (3 tablespoons) and the bay leaves. Cook the bay leaves until they are lightly browned, 2 to 3 minutes. Add the allspice and garlic and cook for 30 seconds, stirring constantly with a wooden spoon. Add the bell pepper and onion and saute, stirring frequently, until the vegetables are golden, about 5 minutes. Add the tomatoes, white wine and olives. Simmer until the sauce is fragrant and has thickened slightly, about 5 minutes. Season with salt and pepper and remove from heat.
  3. Just before you add the tomatoes to the sauce, add the olive oil (1/4 cup) to the preheated large skillet. Quickly season all the fillets with salt and pepper on both sides. Spread the cornmeal into a shallow bowl and dredge the fish portions in the cornmeal, 1 at a time, pressing to make the cornmeal adhere and then gently shaking off the excess. Work quickly and put each fillet into hot oil as you prepare them. As soon as the cornmeal appears to darken, turn the heat down a bit. The key is to have them cooking evenly so that when you turn the fillet, it should be a perfect golden brown. It will take about 3 to 4 minutes per side. The thicker the fish, the slower you should cook it. Turn the fillets, and cook for another 3 or 4 minutes until crisp and golden brown. Using a slotted spatula, transfer the fish to individual plates or to a platter. Divide the sauce by draping a small amount of the chunky sauce over the fish and spooning the remaining sauce around it. Serve immediately.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 677.06 Kcal (2835 kJ)
Calories from fat 283.49 Kcal
% Daily Value*
Total Fat 31.5g 48%
Sodium 136.25mg 6%
Potassium 494.14mg 11%
Total Carbs 57.17g 19%
Sugars 6.15g 25%
Dietary Fiber 6.42g 26%
Protein 53.96g 108%
Vitamin C 45.4mg 76%
Vitamin A 0.7mg 25%
Iron 14.5mg 81%
Calcium 30.8mg 3%
Amount Per 100 g
Calories 136.9 Kcal (573 kJ)
Calories from fat 57.32 Kcal
% Daily Value*
Total Fat 6.37g 48%
Sodium 27.55mg 6%
Potassium 99.91mg 11%
Total Carbs 11.56g 19%
Sugars 1.24g 25%
Dietary Fiber 1.3g 26%
Protein 10.91g 108%
Vitamin C 9.2mg 76%
Vitamin A 0.1mg 25%
Iron 2.9mg 81%
Calcium 6.2mg 3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 15.4
    Points
  • 19
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free

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