Hake with Hazelnuts and Capers

Hake with Hazelnuts and Capers
Fat 70% Protein 25%
Percent Calories

1 serving of hake with hazelnuts and capers contains 276 Calories. The macronutrient breakdown is 4% carbs, 70% fat, and 25% protein. This is a good source of protein (31% of your Daily Value), potassium (10% of your Daily Value), and vitamin b6 (23% of your Daily Value).

4 servings
Prep Time
10 minutes
Cook Time
20 minutes



  1. Finely chop parsley.
  2. Pulse hazelnuts in food processor until finely chopped.
  3. Pat fish dry and season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat oil in a large heavy skillet over medium-high heat until it shimmers. Saute fish, turning once, until golden and just cooked through, about 8 minutes total. Transfer to a platter.
  4. Melt butter in skillet, then saute hazelnuts with garlic until nuts are golden brown, 1 to 2 minutes. Add vinegar and water, scraping up any brown bits, then remove from heat and stir in capers and parsley. Season with salt and pepper, then spoon over fish.

Nutrition Facts

For 1 serving of hake with hazelnuts and capers (137g)

Nutrient Value %DV
Calories 276
Fats 22g 28%
Saturated fats 5g 27%
Trans fats 0.2g
Cholesterol 52mg 17%
Sodium 155mg 7%
Carbs 3g 1%
Net carbs 1g
Fiber 2g 6%
Sugar 1g
Protein 18g
Calcium 41mg 4%
Iron 1mg 17%
Potassium 479mg 10%
Vitamin D 1μg 6%
Vitamins and Minerals
Alpha carotene 0.4μg
Beta carotene 206μg
Caffeine 0mg
Choline 64mg 12%
Copper 0.3mg 32%
Fluoride 0.2μg
Folate (B9) 29μg 7%
Lycopene 0μg
Magnesium 55mg 13%
Manganese 1mg 40%
Niacin 2mg 13%
Pantothenic acid 0.3mg 6%
Phosphorus 220mg 31%
Retinol 58μg
Riboflavin (B2) 0.1mg 5%
Selenium 29μg 52%
Theobromine 0mg
Thiamine 0.2mg 14%
Vitamin A IU 537IU
Vitamin A 75μg 8%
Vitamin B12 1μg 33%
Vitamin B6 0.3mg 23%
Vitamin C 7mg 8%
Vitamin D IU 35IU
Vitamin D2 0μg
Vitamin D3 1μg
Vitamin E 4mg 26%
Vitamin K 69μg 58%
Zinc 1mg 7%
Sugar 1g
Sucrose 1g
Glucose 0g
Fructose 0g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0.1g
Saturated fats 5g 27%
Monounsaturated fats 13g
Polyunsaturated fats 2g
Trans fats 0.2g
Fatty Acids
Total omega 3 0.2g
Total omega 6 0.2g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 0.1g
Eicosapentaenoic Acid (EPA) 0.1g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 1g
Aspartic acid 2g
Cystine 0.2g
Glutamic acid 3g
Glycine 1g
Histidine 1g
Hydroxyproline 0g
Isoleucine 1g
Leucine 1g
Lysine 1g
Methionine 0.5g
Phenylalanine 1g
Proline 1g
Serine 1g
Threonine 1g
Tryptophan 0.2g
Tyrosine 1g
Valine 1g

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