Roasted Hake With Hemp & Herb Crust
This healthy and flavoursome Roasted Hake With Hemp & Herb Crust is gluten-free and put together in a breeze, it’s a dish that the entire family will enjoy.
I like serving it with some Mediterranean quinoa, rocket leaves and roasted vegetables but feel free to substitute it with your favourite side dish. Roasting the vegetables and hake in the same tray will save you time and keep the mess in your kitchen to a minimum.
For this recipe, I have teamed up with Linwoods Healthfoods and I am sure at this stage most of you know how much I love their products. In this Roasted Hake With Hemp & Herb Crust recipe, I incorporated Linwood’s Shelled hemp and Super Seeds Snackettes. The shelled hemp helps to up the nutrient profile of this dish even further and the Super Seeds Snackettes keep it gluten-free and add some crunch. If you like it a bit spicier feel free to use the Spicy Tomato Snackettes instead they work really well with this recipe.
How to cook fish
A lot of home cooks seem to be afraid of serving fish because they don’t know how to prepare it. Just stick with me and I will try to convince you how delicious, nutritious and easy to prepare fish can be. If you prefer salmon over hake check out this Delicious Raspberry Salmon and Oven-Baked Salmon with Parsley Salad recipes. Perfectly cooked fish is moist and has a delicate flavour, overcooking is the most common cooking error. Fish is done when the flesh has just begun to turn from translucent to opaque and is firm but still moist. It should flake easily when tested with a fork. An easy rule of thumb to cook the perfect fish every time is called the 10-minute rule.
- First, measure the fish at its thickest point. If the fish is stuffed or rolled, measure it after stuffing or rolling.
- Cook the fish about 10 minutes per inch in height, turning it halfway through the cooking time. For example, a 1-inch fish steak should be cooked 5 minutes on each side for a total of 10 minutes. Pieces that are less than 1/2 inch thick do not have to be turned over. To test for doneness flake with a fork.
- Add 5 minutes to the total cooking time for fish cooked in foil or in a sauce.
- Double the cooking time for frozen fish that has not been defrosted.
Use this rule as a general guideline since fillets often don’t have uniform thickness.
Benefits of Hemp Seeds
Research shows that hemp seeds like the ones used in this Roasted Hake With Hemp & Herb Crust recipe provide an excellent source of nutrition. (1)
Here are just a few key facts about the health benefits of hemp seeds:
- Excellent 3:1 balance of omega-3 and omega-6 fatty acids, which are believed to promote cardiovascular health
- High in GLA, an essential omega-6 fatty acid that has been proven to naturally balance hormones (worked great for me to relieve my PMS)
- “A complete protein” not only does it contain all 20 amino acids, but also each of the nine essential amino acids that our bodies cannot produce
28 grams of hemp seeds contain about: (2)
- 161 calories
- 3.3 grams carbohydrates
- 9.2 grams protein
- 12.3 grams fat
- 2 grams fibre
- 2.8 milligrams manganese (140 percent DV)
- 15.4 milligrams vitamin E (77 percent DV)
- 300 milligrams magnesium (75 percent DV)
- 405 milligrams phosphorus (41 percent DV)
- 5 milligrams zinc (34 percent DV)
- 3.9 milligrams iron (22 percent DV)
- 0.1 milligram copper (7 percent DV)
Benefits of Omega 3s
Hemp seeds contain Omega-3 fatty acids which are essential for good health. Your body can’t make them, so you need to get them from food. Omega-3 fatty acids are believed to help to lower your risk for a number of health conditions, including heart disease, arthritis and cancer. Sources of omega-3 fats include the oils from plants, fish and nuts, including hemp seeds, which are technically nuts.
Differences between Omega-3 Fats from plants and marine animals
There is a big difference between Omega 3s found in plants and Omega 3 fats found in marine animals. The most important polyunsaturated fatty acids found in marine animals are called EPA and DHA which are long-chained this makes a significant difference when it comes to bioavailability and biological effect.
The PUFA found in plant sources such as soy, walnuts, canola oil, flaxseeds, hemp seeds and chia seeds have shorter carbon chains and are completely devoid of EPA and DHA. Instead, they contain ALA which is a precursor for your body to make EPA and DHA. Unfortunately, our body’s ability to transform ALA into EPA and DHA is quite limited and therefore only a small percentage gets converted.
If you don’t eat fatty fish such as wild-caught Alaskan salmon, mackerel or sardines about twice a week I recommend looking into some high-quality supplements. Supplements don’t replace a healthy diet but can be very helpful, check with your healthcare care professional first if you are suffering from any medical conditions. In my shop, you can find brands I personally take and recommend, there are some great Omega 3 supplements for vegans available, too.
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What is your favourite way to prepare fish? Let me know, I’m looking forward to reading your comments.
- 2 hake fillets
- Salt & freshly ground black pepper
- 2 teaspoons creamed horseradish
- 2 teaspoons capers
- 1 tablespoon fresh herbs of your choice ( I used parsley, thyme and basil)
- 1 packet Linwoods Super Seeds Snackettes or 1 slice of a stale seed bread
- 1 heaped tablespoon Linwoods Shelled Hemp
- 2 teaspoons olive oil
- 16 cherry tomatoes (preferably on the vine)
- 1 zucchini
- 1 cup quinoa, rinsed
- 2 cups water
- pinch of salt
- 3 tablespoons fresh green pesto
- a handful of rocket leaves
- Preheat the oven to 220 °C.
- Season the hake fillets with salt and pepper, then spread a thin layer of the creamed horseradish on top.
- Fill your capers, herbs and Linwoods Snackettes into a blender and blitz until crumbly. Add the Linwoods hemp seeds and sprinkle the mixture on top of the horseradish layer and press them in firmly using your fingers.
- Place the hake on a lightly greased baking tray. Chop the zucchini into bite-sized chunks and arrange them together with the tomatoes around the hake. Drizzle a little oil over the herb crust and vegetables.
- Bake for 10-12 minutes or until the crust is crisp and lightly golden and the fish is cooked through.
- Meantime prepare the quinoa, fill it together with the water into a small pot and bring to a boil. Then lower the heat and let simmer for about 10-12 minutes.
- Mix in the fresh green pesto and stir until well combined.
- Arrange some quinoa on each plate, and top it with some rocket leaves before you finish it with the roasted hake and vegetables.