Baby Hake

Individually pouched, skin-on, bone-in, tail-on Cape Hake.

Baby Hake

Individually pouched, skin-on, bone-in, tail-on Cape Hake.

Recipes for

Baby Hake

Baby Hake with Sweet Corn Baby Marrow Fritters

Lemon & Herb Roasted Baby Hake with Chutney Butter

Cooking Instructions

Oven Bake: Preheat oven to 200 °C. Remove fins and belly fins. Place fish in a greased ovenproof dish. Drizzle with olive oil and lemon juice and lightly season with freshly ground black pepper. Bake for 20-25 minutes. Once cooked, the fish should change from translucent to white and flake easily with a fork.
Pan Fry: Remove fins and belly fins. Coat baby hake in seasoned flour (optional). Heat a little oil in a frying pan over medium heat. Fry for 6-8 minutes on each side. Remove from the pan and drain on a paper towel or serviette before serving. Once cooked, the fish should change from translucent to white and flake easily with a fork.

White fish [Hake (Merluccius capensis/ paradoxus)]

Nutritional information

Nutrient

Per 100g

Nutrient Per 100g

Energy	330 kJ
Protein	18.1g
Glycaemic Carbohydrate	<2.0g
of which total sugar	<1.0g
Total Fat	0.5g
of which Saturated fat	0.1g
of which Trans fat	<0.1g
of which Monounsaturated fat	0.2g
of which Polyunsaturated fat	0.2g
of which Omega - 6 fatty acids	<100mg
of which Omega - 3 fatty acids	186mg
of which ALAa	<100mg
of which EPAb	<100mg
of which DHAc	123mg
of which DPAd	<100mg
Cholesterol	72mg
Dietary Fibre#	<1.0g
Total Sodium	192mg

A proud member of the Sea Harvest Group

A proud member of the Sea Harvest Group

Group

Australia

BM Foods

Aqunion

Ladismith Cheese

Baby Hake

Baby Hake

Recipes for

Baby Hake

Baby Hake with Sweet Corn Baby Marrow Fritters

Lemon & Herb Roasted Baby Hake with Chutney Butter

Cooking Instructions

Ingredients

Nutritional information

Nutrient

Per 100g

Nutrient Per 100g