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baked hake fillets
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Baked hake fillets

Delicious hake fillets are slightly seasoned and served on a bed of plantain and topped with salsa
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 tsp Himalayan pink salt, ¼ tsp onion powder, ¼ tsp garlic granules and ½ tsp black pepper
  • 2 tbsp of coconut oil
  • 1 large yellow plantain
  • 1 tsp black pepper
  • ¼ tsp of ground pimento allspice

For the salsa

  • 1 cup of mango roughly chopped
  • ½ cup of cucumber **optional
  • 2 tbsp. of lime juice squeezed
  • cup of fresh coriander chopped
  • 1 cup of pineapple roughly chopped
  • 1 tsp 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