Low-Fat & Low-Calorie Garlic Hake Fillets (5:2 Diet)
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| Serves | 4 |
| Prep time | 5 minutes |
| Cook time | 10 minutes |
| Total time | 15 minutes |
| Allergy | Fish |
| Meal type | Lunch, Main Dish |
| Misc | Child Friendly, Serve Hot |
| Region | British |
| By author | Karen S Burns-Booth |
This is a "lightened-up" version of an existing fresh fish recipe I have already posted and is another example of fish as the original fast food, in the pan and on the plate in 15 minutes! This fish dish has ONLY 150 calories per portion and with a side salad or some low calorie potato salad, you can have a hearty meal on a fast day if you are on the 5:2 diet or Weight Watchers.
Ingredients
- 1 tablespoon rapeseed oil or vegetables oil
- 4 x 100g skinned and boned Hake fillets
- 1 tablespoon plain flour
- 1 teaspoon garlic granules
- 1 teaspoon black pepper
- 1 lemon cut into quarters
Note
This is a "lightened-up" version of an existing fresh fish recipe I have already posted and is another example of fish as the original fast food, in the pan and on the plate in 15 minutes! This fish dish has ONLY 150 calories per portion and with a side salad or some low calorie potato salad, you can have a hearty meal on a fast day if you are on the 5:2 diet or Weight Watchers.
Directions
| Step 1 | Heat the oil in a frying pan over a low heat. |
| Step 2 | Meanwhile, add the garlic granules and black pepper to the flour, and coat the skinless side of the hake fillets with the seasoned flour. |
| Step 3 | Put the hake fillets into the pan, skin side down, and fry over a gentle heat for 5 to 7 minutes, until the skin is crispy and the fish is just starting to turn opaque. |
| Step 4 | Gently turn the fillets over and cook for a further 2 minutes on the the skinless side, before taking out of the pan and serving. Garnish with freshly chopped parsley and a lemon wedge. |
