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Cape Whiting Portions

Wild-caught skinless Hake portions

INGREDIENTS
NUTRITIONAL INFORMATION
COOKING INSTRUCTIONS

Cape Whiting Portions

Wild-caught skinless Hake portions

INGREDIENTS
NUTRITIONAL INFORMATION
COOKING INSTRUCTIONS
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Recipes for

Cape Whiting Portions

Easter Pickled Fish

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Provencal-Style Crumbed Hake

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Brazilian Fish Stew

VIEW RECIPE

Cooking Instructions

Cook From Frozen

Oven Bake: 220°C 20-25 minutes.

Preheat oven to 220°C. Place portions on a baking tray. Drizzle with olive oil or brush with melted
margarine and lightly season with freshly ground black pepper. Bake for 20-25 minutes. Ounce cooked,
the fish should change from translucent to white and flake easily with a fork.

Grill:

Preheat oven to 220°C. Place hake portions on a baking tray. Drizzle with olive oil or brush with
margarine and lightly seasoned to taste. Grill on the top rack for 8 minutes on each side until cooked
through. Once cooked, the fish should change from translucent to white and flake easily with a fork.

Ingredients

White fish [Hake (Merluccius paradoxus/capensis)]

Nutritional information

Nutrient

Per 100g

Nutrient Per 100g

Energy 414kJ
Protein 22.5j
Glycaemic Carbohydrate <20g
of which total sugar <1.0g
Total Fat 0.8g
of which Saturated fat 0.3g
of which Trans fat <0.1g
of which Monounsaturated fat 0.3g
of which Polyunsaturated fat 0.4g
of which Omega - 6 fatty acids <100mg
of which Omega - 3 fatty acids 313mg
of which ALAa <100mg
of which EPAb <100mg
of which DHAc 209mg
of which DPAd <100mg
Cholesterol 54mg
Dietary Fibre# <1.0g
Total Sodium 109mg