Savory Blue Hake Recipe

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Ingredients:

Serving

2 lbs hake , loins
2 large onions, sliced very thin
4 tbsp olive oil or 4 tbsp butter
1 tbsp dill weed
1 tbsp garlic, minced
1 tsp salt
1 tsp black pepper
2 cups dry breadcrumbs
1 cup cheddar cheese , sharp, grated
8 oz butter, sliced thin

Directions:

Heat oven to 400°F.
Saute onion in oil or butter until just translucent. Add garlic, stir well and remove from heat. Set aside.
Spray 13 x 9 glass pan with nonstick spray or butter/oil the pan.
Mix dill, salt and pepper.
Place loins in prepared pan. Sprinkle with dill mixture.
Layer onion/garlic, then crumbs, then cheese on loins.
Place butter slices evenly around top of cheese.
Bake, uncovered, for 25 to 30 minutes until fish flakes with fork.
Finish with fresh lemon juice, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	664.23 Kcal (2781 kJ)
Calories from fat	459.45 Kcal
		% Daily Value*
Total Fat	51.05g	79%
Cholesterol	104.37mg	35%
Sodium	751.62mg	31%
Potassium	115.11mg	2%
Total Carbs	19.63g	7%
Sugars	3.82g	15%
Dietary Fiber	1.91g	8%
Protein	39.83g	80%
Vitamin C	4mg	7%
Vitamin A	0.4mg	13%
Iron	1.1mg	6%
Calcium	210.7mg	21%

Amount Per 100 g
Calories	188.68 Kcal (790 kJ)
Calories from fat	130.51 Kcal
		% Daily Value*
Total Fat	14.5g	79%
Cholesterol	29.65mg	35%
Sodium	213.5mg	31%
Potassium	32.7mg	2%
Total Carbs	5.58g	7%
Sugars	1.08g	15%
Dietary Fiber	0.54g	8%
Protein	11.31g	80%
Vitamin C	1.1mg	7%
Vitamin A	0.1mg	13%
Iron	0.3mg	6%
Calcium	59.8mg	21%

* 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

17.2

Points
19

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium

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