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Hake Filets with Kale and Garlic Recipe

Hake Filets with Kale and Garlic

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Servings: 2

Estimated Total Preparation Time: 25 minutes

Hake, from the same family as cod, is a lean fish with a delicate flavor. Give it a burst of extra goodness by adding antioxidant-rich kale sautéed in garlic.

Recipe Nutritional Information:

Calories per Serving: 549

Total Protein per Serving: 54 grams 

Total Carbs per Serving: 14 grams

Total Fat per Serving: 31 grams

Saturated Fat per Serving: 3 grams

Total Fiber per Serving: 3 grams

Recipe Ingredients:

2 10-ounce hake filets (can substitute cod if hake not available) 

1 large bunch kale (about 4 cups) 

2 cloves garlic, sliced 

2 tbsp olive oil 

2 tbsp canola oil 

Salt and pepper


Season the fish with salt and pepper and place in a hot sauté pan with olive oil. Cook for 8 to 10 minutes (4 to 5 minutes per side). 

Peel garlic and slice; reserve. Remove large ribs from kale and rip kale leaves into large pieces. 
In a sauté pan on high heat, sauté kale in canola oil until slightly wilted (about 1 minute), add garlic slices, and continue to cook for 3 to 4 minutes. 

Serve four individual portions of fish over wilted kale.


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