Baked hake fillets
Delicious hake fillets are slightly seasoned and served on a bed of plantain and topped with salsa
Servings 2 servings
Calories 465kcal
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