Pan-Fried Garlic and Peppered hake fillets

Pan-Fried Garlic and Peppered hake fillets
Fishboxer Karen Burns-Booth from










  • 2 hake fillets (about 125g each, skin on)
  • 1 teaspoon garlic granules
  • 1/2 teaspoon black pepper
  • a little flour
  • 1 teaspoon rapeseed oil (or vegetable oil)
  • parsley and lemon wedges to serve

serve this recipe with fried tomatoes and spinach for 2 of your five a day on the same plate as the fish. Perfect for a mid-week family meal and easy to prepare and cook.















  1.  Heat the oil in a frying pan over a low heat.
  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.
  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.
  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 with seasonal vegetables and potatoes. Garnish with freshly chopped parsley and a lemon wedge.