Cape Malay Baked Hake (South Africa)
4.0 / 5 from 2 reviews
Serves: about 4 people. Portion size: about 340g per person. Country of origin: South Africa. Low saturated fat fish recipe. Nutrition is an estimated planning guide per 100g of finished dish and per saved portion.
Estimated Nutrition (per 100g finished recipe)
- Calories
- 102 kcal
- Protein
- 12 g
- Carbohydrate
- 13.5 g
- of which sugars
- 5 g
- Fat
- 1.5 g
- of which saturates
- 0.28 g
- Fibre
- 3 g
- Salt
- 0.58 g
Ingredients
- 650g hake fillets
- 1 tbsp rapeseed oil
- 1 onion, sliced
- 2 garlic cloves, crushed
- 1 tsp mild curry powder
- 1 tsp turmeric
- 1 tbsp apricot jam
- 1 tbsp vinegar
- 250g carrots, sliced
- 300g cooked rice
Method
Check the fish for bones, pat it dry, and prepare the vegetables and sides before cooking.
Cook onion, garlic, curry powder, turmeric, apricot jam, vinegar, and carrots into a mild sweet-sharp sauce.
Bake the hake in the sauce at 190C for 12-14 minutes until cooked.
Serve with rice and extra vegetables.
Nutrition values are estimates for planning and will vary with exact fish, sides, and portion size.
Reviews
The method for Cape Malay Baked Hake (South Africa) was straightforward and the result looked like proper travel food rather than a plain fish supper.
Steve AllansonCape Malay Baked Hake (South Africa) felt fresh, filling, and not overworked. The South Africa influence is clear without needing a long list of difficult ingredients.
Annie Treadwell