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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  European >> Spanish and Portuguese >> Spanish

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Preheat oven to 450 degrees. | 2. Season the flour generously with salt and pepper (depending on the size of your fillets, you may need extra seasoned flour). | 3. Dredge the skin side of the hake fillets in the seasoned flour, shake off the excess, and set aside. | 4. Heat a shallow flameproof casserole over high heat until you can feel the rising heat. Add the oil and heat until hot, about 30 seconds. | 5. Add the hake fillets, skin side down, and cook for about 3 minutes until the skin is golden brown. | 6. Turn the fish over and season with salt and pepper (to taste). | 7. Pour in the wine and add the garlic, scallions, and parsely. | 8. Transfer the casserole to oven and bake, uncovered, for 5 minutes or until the fish flakes easily. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
purpose flour	2	tablespoons		1613.8703	0.0	359.0408	9.0667
hake fillet	4			1613.8703	0.0	359.0408	9.0667
extra virgin olive oil	4	tablespoons		1613.8703	0.0	359.0408	9.0667
white wine	1/2	cup	suggested	1613.8703	0.0	359.0408	9.0667
garlic clove	2		chopped	1613.8703	0.0	359.0408	9.0667
scallion	6		sliced	192.0	44.04	10.98	1.14
parsley	2	tablespoons	chopped	2.736	0.4811	0.2257	0.06
salt				-	-	-	-
pepper				-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.