Hake's Cousin Capensis (Fried Fish Filets)

20 mins (prep 10, cooking 10)
10 ingredients
3-4 servings
I had never heard of this fish but it was on sale and looked good so I tried it and I am not sorry. I looked up Capensis on the Internet and found that is a relative to Hake. It has a nice light flavor similar to Basa. There were no recipes for it so I threw this one together - We liked it and I hope you do too. If you want it to be crisper on the outside dip the filets in egg/milk mixture before dipping in the Panko crumbs. Serve with a wedge of lemon and some Tartar sauce

Categories:  <-30-mins , easy , main-dish , fish , quick , saltwater-fish , time-to-make ,
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Serving Size (341.92 g)
Servings 3
Amount per Serving
Calories 549.51 Calories from Fat 127.26
% Daily Value *
Total Fat 14.14g 65.27%
Saturated Fat 2.21g 33.18%
Trans Fat 0.03g %
Cholesterol 75.6mg 75.6%
Sodium 828.99mg 103.62%
Total Carbohydrate 63.2g 63.2%
Dietary Fiber 3.47 g 41.66%
Sugars 8.18 g %
Protein 41.78g 250.66%
Vitamin A 274.71IU% Vitamin C 11.63mg%
Calcium 331.75mg% Iron 5.38mg%
*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:
chili flakes, salt & pepper