Oven-baked Hake

This is a recipe for the books! The hake fillet is oven-baked in baking paper with a fragrant sesame and olive oil blend topped with refreshing ginger, then the sauce is drizzled on to the fish at the last minute just before serving with a warm bowl of rice.

With all the ingredients available at our Econo Foods stores, either in-store or online


  1. Place the fish fillet on a piece of parchment paper. Place carrots on paper.

  2. Drizzle oil over the fish, then season with salt and pepper.Place ginger over the fish.

  3. Fold the parchment paper up over the bottom part of the fish, then fold it down to cover the top half of the fish. Roll and fold the left and right side then place the baking sheet in the oven. (See stories and highlights)

  4. Bake at 180C for 10 minutes

  5. While waiting for the fish to cook, prepare the sauce by combining water, soy sauce, rice wine vinegar, sesame oil, sugar, and a dash of white pepper.

  6. As soon as the fish is done, tear the parchment paper horizontally across the fish, then pour the sauce all over the fish.

  7. Garnish and serve immediately with Green onion and Red chili both cut into thin slices.


  • Foodland Hake fish fillets

  • 1 tsp sesame oil

  • 1 tsp olive oil

  • Salt and pepper, to taste

  • Crushed or sliced ginger and garlic

  • 3 Tbsp water

  • 2 Tbsp soy sauce

  • 1 Tsp rice wine vinegar

  • 1 Tsp sesame oil

  • 1 Tsp sugar

  • Black pepper

  • Optional Garnish
  • Green Onion
  • Red Chili

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