Cape Capensis, Baked With Herbs (Hake)
35 mins (prep 5, cooking 30)
15 ingredients
4 servings
nice low fat - low cal - a fish from South AfricaThis was delicious, texture much like Cod and a mild flavour.

Categories:  <-60-mins , african , main-dish , seafood , fish , saltwater-fish , time-to-make ,
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Serving Size (264.19 g)
Servings 4
Amount per Serving
Calories 299.37 Calories from Fat 72.36
% Daily Value *
Total Fat 8.04g 49.45%
Saturated Fat 2.07g 41.4%
Trans Fat 0.01g %
Cholesterol 126.42mg 168.55%
Sodium 780.22mg 130.04%
Total Carbohydrate 9.22g 12.3%
Dietary Fiber 0.23 g 3.69%
Sugars 0.51 g %
Protein 45.22g 361.75%
Vitamin A 572.75IU% Vitamin C 3.32mg%
Calcium 192.49mg% Iron 1.61mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
fresh parsley, rice chex, instant potato flakes, parsley flakes