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    BLANK » Recipe Index » Caribbean Dishes

    Baked hake fillets

    Last Updated November 8, 2020. Published February 26, 2019 By Charla 6 Comments

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    Baked hake fillets recipe - cooked to perfection served on a bed of mashed plantain with a complementary paleo style mango pineapple salsa .

    baked hake fillets

    Baked hake fillets

    Let's get right into it with the recipe at hand, hake is like my seafood side kick. I have a passion for other types of fish but I'm more partial to hake. Perhaps it's that succulent, white meaty texture of oven baked hake fillets which leaves me spellbound. I honestly have no idea what grips me with this fish. Whenever I get really creative with various ingredients the taste is magnificent (so I'm told).

    What is hake fish?

    In short hake is a mild fish, that bears a white flaky texture and it's exterior  is soft, grey with a silver belly . The fish derives from the same family as cod and haddock.

    However, the only key difference is in the taste, hake is slightly more milder than it's counterpart. Hake can be found in the pacific and Atlantic ocean.

    Baked hake fillets close up shot

    This baked hake fillets pays tribute to the entire Caribbean region as opposed to a specific island. There's an abundance of flavours; from pimento to thyme and lime (hey that rhymes).

     If you're reading this recipe from the Caribbean I highly recommend sampling this dish with blue marlin instead. Both hake and blue marlin are not only my favourite fish, but share that meaty texture.

    Other method of preparing hake include - steamed hake, hake curry with even pan fried.

    Is this baked hake fillets recipe hot and/or spicy?

     The hake is lightly seasoned with thyme, Himalayan pink salt, garlic granules and black pepper - a very complimentary herbaceous fish condiment.

    The plantain is spiced with ground pimento (all spice) and black pepper given a sweet and subtle peppery kick.The plantain used here is just ripe - dark yellow hue on the verge of turning yellow/black in colour.  The more ripe the plantain and sweeter it is in taste and the peel is dark almost black.

    Is hake good for you?

    Yes, like most seafood, hake makes for a wonderful source of protein and low in saturated fat. 

    Ingredients you will need

    • Hake fillets
    • Fish seasoning
    • Black pepper
    • Pimento
    • Yellow plantains
    • Mango
    • Pineapple
    • Lime
    • Scallion
    • Coriander
    • Coconut oil

    How to cook hake in foil

    The hake needs to be foil wrapped tightly in order to bake thoroughly in the oven. Another thing, be generous with the fish seasoning, really bathe that fish fillet with the herbs - enhance that flavour.

    I took a photo of the best way to cut and slice the mango for the salsa.

    As you can see it looks like a hedgehog in the picture with the pulp pushed up towards. Simply slice around the mango into three sections. Then slice the yellow pulp horizontally and vertically and push the skin so the mango chunks are fully exposed.

    pineapple mango salsa

    The salsa for the baked hake is very simple to make, it's simply a case of chopping and slicing the necessary fruit and vegetables, squeeze some lime liberally over the entire contents in the bowl, toss and serve.

    Baked hake fillets

    What can the baked hake fillets be served with?

    I paired the hake with spice infused mashed plantain rather than frying it - a much healthier cooking method. Plantain is from the same family as banana, more of a starch enriched vegetable (it's a fruit classified as a vegetable) but cannot be eaten raw.

    Plantain is often eaten by people from the islands and African continent - a dietary staple, though beginning  to gain an astronomical reputation amongst the paleo community - a contemporary food.

    Serving suggestions

    mashed yam 

     sweet potato mash 

    Jamaican steamed cabbage

    Haitian pikliz

    Caribbean creamy mashed potatoes

    Arroz con coco (colombian coconut rice)

    Brown rice

     

    baked hake fillets

    Baked hake fillets

    Delicious hake fillets are slightly seasoned and served on a bed of plantain and topped with salsa
    5 from 2 votes
    Print Pin Rate
    Course: Main Entree
    Cuisine: Caribbean
    Prep Time: 15 minutes
    Cook Time: 30 minutes
    Total Time: 45 minutes
    Servings: 2 servings
    Calories: 465kcal
    Author: Charla

    Ingredients

    • 2 hake fillets
    • For fish seasoning - 2tbsp thyme ¼ teaspoon Himalayan pink salt, ¼ teaspoon onion powder, ¼ teaspoon garlic granules and ½ teaspoon black pepper
    • 2 tablespoon of coconut oil
    • 1 large yellow plantain
    • 1 teaspoon black pepper
    • ¼ teaspoon of ground pimento allspice

    For the salsa

    • 1 cup of mango roughly chopped
    • ½ cup of cucumber **optional
    • 2 tbsp. of lime juice squeezed
    • ⅓ cup of fresh coriander chopped
    • 1 cup of pineapple roughly chopped
    • 1 teaspoon worth of finely chopped scotch bonnet
    • 1 large scallion diced
    • pinch of black pepper

    Instructions

    • Preheat the oven at 180 degrees celsius or gas mark 4.
    • Ground the fish seasoning in a coffee blender into a fine powder.
    • Coat the fish fillets in coconut oil, using a silicone brush to lubricate the fish thoroughly on both sides.
    • Follow up with applying the fish seasoning, again using the same technique, both sides with a generous application.
    • Wrap the fillets tightly with foil, place on a baking tray to bake for 20 minutes.
    • In the meantime, remove the skin and cut plantain into two halves, add to a sauce pan with 3 cups of water. Turn the heat high until boiling point has reached, reduce to low to allow simmering for 10 minutes.
    • The plantain should take on a darker colour and tenderise when done. Once soft use a potato masher to break down the plantain into a puree like consistency and mix in the pimento and black pepper.
    • Once the 20 minutes has finished, remove the foil enclosed fish from the oven and set aside to cool.
    • Add all of the salsa ingredients into a bowl and toss so the lime, scotch bonnet and black pepper coat everything.
    • Serve fish on a bed of plantain with the salsa on top

    Notes

    • Can use other meaty fish like blue marina or hake instead.
    • Pimento is often referred to as allspice.
    • Store any left over salsa in the refrigerator and use within 2-3 days.

    Nutrition

    Calories: 465kcal | Carbohydrates: 80g | Protein: 12g | Fat: 17g | Saturated Fat: 13g | Sodium: 93mg | Potassium: 2527mg | Fiber: 10g | Sugar: 37g | Vitamin A: 4489IU | Vitamin C: 321mg | Calcium: 577mg | Iron: 20mg
    Tried this Recipe? Tag me Today!Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy!

     

    « Caribbean potato curry (Slow cooker, Gluten Free)
    Spicy pineapple glazed air fryer chicken wings »
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    About Charla

    I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

    Reader Interactions

    Comments

    1. Omar

      May 09, 2022 at 4:04 am

      5 stars
      Great recipe. I did a couple variations as I didn’t have the same ingredients. I used strawberries and cherry tomatoes and onions for the sauce. And by mistake I cooked the fish with it. But my wife and daughter really liked it how it came out. It is a “keeper”!

      Reply
      • Charla

        May 09, 2022 at 11:18 am

        Hi Omar, thank you for your wonderful feedback, sounds like you nailed the recipe even with the substitutes.

        Reply
    2. Immaculate

      October 29, 2014 at 1:25 pm

      5 stars
      Charla, I would never say no this one . How can I ? Plantain is my all time starchy side , Love it! The food pairing just sings to me . Can't wait for the Caribbean recipes.

      Reply
      • Charla

        October 29, 2014 at 7:31 pm

        Hahaha glad I'm not the only one who loves plantain.

        Reply
    3. Tekesha

      October 29, 2014 at 12:35 pm

      This looks so good! I am the same way with red snapper. I just can't quit that fish, lol! Bring on those Caribbean recipes, your photography is great! 😀

      Reply
      • Charla

        October 29, 2014 at 7:34 pm

        Thanks Tekesha, I love Red Snapper too, despite the excess bones. It took me ages to get the photography somewhat perfect, so much appreciated.

        Reply

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