Cape Capensis, Baked With Herbs (Hake)

1. Preheat oven to 350F degrees.

2. Dot rinsed fillets with butter, then sprinkle with lemon juice.

3. Mix herb mix ingredients together and sprinkle generously over fish but not too heavily, too much will make the fish taste dry.

4. Bake for 20 to 30 minutes or 'til fish flakes easily when tested with a fork.

5. Do not overbake!

6. Serve with lemon wedges and parsley sprigs.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	6.269 g
Protein	191.6078 g
Carbohydrates	24.8813 g
Energy	967.6295 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1925 g
Water	723.2987 g
Aspartic acid	0.0565 g
Calcium, Ca	1343.8095 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0003 g
Lutein + zeaxanthin	162.4185 g
Fiber, total dietary	1.0282 g
Fatty acids, total saturated 22:0	0.0007 g
Carotene, beta	183.7 g
Niacin	12.6311 mg
Vitamin A, RAE	374.78 g
Arginine	0.0601 g
Riboflavin	1.6041 mg
Tocopherol, beta	0.002 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0037 g
Fatty acids, total saturated 20:1	0.0204 g
Glutamic acid	0.0802 g
Sodium, Na	1034.1574 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1678 g
Total lipid (fat)	6.269 g
Manganese, Mn	0.1223 mg
Fructose	0.0449 g
Proline	0.0433 g
Fatty acids, total saturated 16:0	1.24 g
Fatty acids, total saturated 8:0	0.0155 g
Sucrose	0.0366 g
Choline, total	597.7624 mg
Sugars, total	1.8043 g
Serine	0.0146 g
Fatty acids, total saturated 10:0	0.0338 g
Fatty acids, total saturated 18:0	0.4908 g
Fatty acids, total saturated 20:4 undifferentiated	0.4715 g
Vitamin B-6	1.4162 mg
Selenium, Se	166.9923 g
Ash	13.3096 g
Vitamin D	19.98 IU
Fatty acids, total saturated 18:1 undifferentiated	1.0937 g
Pantothenic acid	0.0525 mg
Phenylalanine	0.0153 g
Copper, Cu	2.3348 mg
Betaine	0.1901 mg
Thiamin	1.3023 mg
Retinol	357.4606 g
Methionine	0.0038 g
Iron, Fe	18.9152 mg
Carbohydrate, by difference	24.8813 g
Phosphorus, P	1850.1589 mg
Folate, total	245.7933 g
Tocopherol, gamma	0.0595 mg
Fatty acids, total saturated 4:0	0.0432 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.2085 g
Lycopene	0.115 g
Alanine	0.0159 g
Cholesterol	458.6677 mg
Valine	0.0188 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0009 g
Fatty acids, total saturated 18:2 undifferentiated	0.4724 g
Glycine	0.0162 g
Carotene, alpha	3.5785 g
Glucose (dextrose)	0.0178 g
Fatty acids, total saturated 14:0	0.1551 g
Zinc, Zn	11.8382 mg
Isoleucine	0.0127 g
Tocopherol, delta	0.0014 mg
Fatty acids, total saturated 12:0	0.0385 g
Fatty acids, total polyunsaturated	1.7541 g
Fatty acids, total saturated 14:1	0.0001 g
Tocotrienol, gamma	0.0005 mg
Leucine	0.0241 g
Tocotrienol, alpha	0.0276 mg
Vitamin A, IU	1538.1502 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.1088 g
Folate, DFE	315.3183 g
Tryptophan	0.0029 g
Vitamin C, total ascorbic acid	7.9365 mg
Phytosterols	1.7807 mg
Folic acid	99.495 g
Galactose	0.0044 g
Fatty acids, total polyunsaturated 18:1 c	0.0145 g
Fatty acids, total saturated 20:0	0.0003 g
Fatty acids, total saturated 6:0	0.0257 g
Tyrosine	0.0126 g
Vitamin B-12	10.1146 g
Vitamin K (phylloquinone)	6.2217 g
Fatty acids, total saturated	2.0791 g
Histidine	0.0069 g
Vitamin B-12, added	0.7546 g
Fatty acids, total monounsaturated	1.2827 g
Threonine	0.0109 g
Folate, food	146.2983 g
Vitamin D (D2 + D3)	0.4995 g
Cryptoxanthin, beta	37.8863 g
Vitamin D3 (cholecalciferol)	0.4995 g
Vitamin E (alpha-tocopherol)	4.7952 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.2992 g
Magnesium, Mg	201.0431 mg
Lysine	0.0183 g
Potassium, K	2329.2871 mg
Fatty acids, total polyunsaturated 24:1 c	0.0001 g
Cystine	0.0062 g
Fluoride, F	0.1966 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon	2	2.5617	0.8233	0.0265
Butter	2 tablespoons	0	0	0
Garlic powder	0.5 teaspoon	5.1305	1.1273	0.0113
Lemon juice	2 tablespoons	0	0	0
Parmesan cheese	0.33 cup	98.6667	10.6667	1.3333
Paprika	0.25 teaspoon	1.6215	0.3104	0.0741
Parsley	0	0	0	0
Pepper	0.25 teaspoon	1.4432	0.3677	0.0187
Basil	1 teaspoon	0.2032	0.0234	0.0057
tarragon	0.25 teaspoon	0.4425	0.0753	0.0109
parsley flake	1 tablespoon	806.9352	0	4.5333
potato flake	0.5 cup	806.9352	0	4.5333
hake fillet	2 lb	806.9352	0	4.5333
rice chex	0.5 cup	50.625	11.4872	0.2552