Pan Fried Hoki with lemon and Capers

Combined with the fresh, vibrant flavours of lemon and capers, this Hoki is the hero on the plate. It makes a great light meal for any week night.

  • high-protein-icon
  • low-in-sugar-icon
  • omega-3-icon
  • low-saturated-fat-icon
  • one-plus-vege-icon
  • low-sodium-icon

Ingredients

  • 2

    Sealord Fresh Hoki Fillets

  • olive oil

  • 2 tbsp

    capers

  • 12

    olives

  • 12

    cherry tomatoes, halved

  • fresh lemon juice

Directions

  1. Heat a little olive oil in a frying pan and cook Hoki until golden & cooked through. Set aside.
  2. Add a little more oil to the pan then add the capers, olives and cherry tomatoes and stir around until heated through.
  3. Add a good squeeze of lemon juice and serve over Hoki.
  4. Serve with pan fried slices of potato, seasoned with salt and herbs.

Rate this recipe

Failed to rate recipe.

Foodie Tip

For extra zest, garnish with a wedge of lemon.

Nutritional Information*

(per serve) | (per 100g)

721kJ

Energy

20.5g

Protein

7.5g

Total Fat

1.1g

Saturated fat

549mg

Sodium

74.2mg

EPA

190.8mg

DHA

3.4g

Total Carbohydrate

2.6g

Sugar

*Nutrition figures are averages only.

321kJ

Energy

3.3g

Total Fat

0.5g

Saturated fat

244mg

Sodium

33.1mg

EPA

85mg

DHA

1.5g

Total Carbohydrate

1.2g

Sugar

*Nutrition figures are averages only.