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Add a photoHake fish is believed to be among the healthiest seafood we can consume. We are happy that Seawork provides its customers with such fish products that are good for health. If you would like to know how our hake fish products are processed, please visit us on:
http://www.seawork.com.na/loinlessblock.html
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Ингредиенты
- 6 ounces each of hake fillets
- 4 tablespoons butter
- Garlic powder
- Salt
- For the preparation of Creole sauce, follow the instructions below:
- 2 onion, diced
- 3 celery stalks, thinly sliced
- 2 green pepper which is cut into thin strips
- 1 small can of tomato sauce
- ½ big cup water
- 3 garlic cloves, minced
- 1 ½ teaspoon sugar
- 2 large cubed tomatoes
- a pinch oregano
- salt
Инструкции
- Put onion, celery and green pepper in oil and then put in tomatoes, tomato sauce, water and seasonings. Cover and boil for 15 minutes and stir.
- Take the hake fillet and add with salt and garlic powder.
- Keep it for 20-30 minutes to take in seasonings.
- Place the hake fillets in a well-greased 11 X 18 inch roasting saucepan and add butter in each fish fillet.
- Preheat the oven for 390C
- Roast the hake fillets slices for 30 minutes
- You can make the Creole sauce meanwhile.
- Put the baked hake fillets on a serving dish
- Add up hot Creole Sauce over the hake fillets.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1285g | |
| Calories 710 | |
| Calories from Fat 421 | 59% |
| Total Fat 48.0g | 60% |
| Saturated Fat 29.55g | 118% |
| Trans Fat 0.0g | |
| Cholesterol 122mg | 41% |
| Sodium 2850mg | 119% |
| Potassium 2922mg | 83% |
| Total Carbs 68.45g | 18% |
| Dietary Fiber 16.2g | 54% |
| Sugars 45.0g | 30% |
| Protein 12.9g | 21% |
