Simple Baked Hake with a Herb & Seed Crust

Hake is an underrated fish. It's firm, white, and takes on flavour beautifully. Here it's topped with a crust of mixed seeds and herbs, then baked until the fish is tender and the topping is crisp. Serve with roasted vegetables or a simple salad.

Ingredients (Serves 2):

• 2 hake fillets (or any firm white fish)
• 30g mixed seeds (pumpkin, sunflower, sesame)
• 1 tbsp olive oil
• Zest of ½ lemon
• A handful of fresh parsley, finely chopped
• Salt and pepper
• Roasted vegetables to serve

Method:

1. Preheat oven to 200°C (180°C fan). Line a baking tray with parchment.
2. Mix the seeds, olive oil, lemon zest, parsley, salt, and pepper.
3. Place the hake fillets on the tray. Press the seed mixture onto the top of each fillet.
4. Bake for 12–15 minutes until the fish is cooked and the topping is golden.
5. Serve with roasted vegetables.

Why it's gut-friendly: White fish is easy to digest. Seeds are packed with fibre, healthy fats, and minerals. Lemon and parsley aid digestion. A light, nutritious dinner.