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12Ingredients
29Minutes
410Calories
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Ingredients
US|METRIC
4 SERVINGS
- 1 1/4 lb. hake (cut into even sized fillets, cod, grouper, catfish, tilapia, all good alternatives)
- 1/2 tsp. dried thyme
- 1/2 tsp. fennel seeds
- 1/2 tsp. bay leaf (crushed, dried)
- 1/2 tsp. dried parsley
- 1/4 tsp. black pepper
- 1/4 cup olive oil (PLUS"PLUS" means this ingredient in addition to the one on the next line, often with divided uses)
- 2 Tbsp. olive oil
- salt
- 1/2 cup wondra flour (or regular white flour)
- 2 Tbsp. butter
- lemon wedges
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NutritionView More
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410Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories410Calories from Fat240 |
| % DAILY VALUE |
| Total Fat27g42% |
| Saturated Fat6g30% |
| Trans Fat |
| Cholesterol75mg25% |
| Sodium310mg13% |
| Potassium630mg18% |
| Protein28g |
| Calories from Fat240 |
| % DAILY VALUE |
| Total Carbohydrate16g5% |
| Dietary Fiber2g8% |
| Sugars0g |
| Vitamin A6% |
| Vitamin C35% |
| Calcium6% |
| Iron8% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Reviews(1)
O'Keefe a year ago
Absolutely delicious! The herb blend was subtle enough to not overwhelm the mild but sweet flavor of the Hake. I will be making this one again!