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Home » Fish & Seafood

Pan Fried Hake with Lemon Couscous

Modified: Feb 24, 2025 by Lesley · Published: Feb 24, 2025 · This post may contain affiliate links · 28 Comments

Pinnable image with recipe title and a pan fried hake fillet sitting on top of a plate of lemon and vegetable couscous.
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Hake with lemon couscous, a delicious and easy fish main. Pairing this great tasting sustainable fish with the fresh flavours of the Mediterranean.

Pan fried hake fillet sitting on top of a plate of lemon and vegetable couscous. served with half a burnt lemon on the side.

Crispy pan fried hake with a lemon couscous is a dish that I love to prepare as it takes no time at all to cook. Alongside eggs, fish is my favourite fast food. Full of protein, healthy and it takes minutes to cook.

I like to cook pan fried hake without flour. My youngest has been known to ask why people mess around covering fish with batter and "stuff" as she calls it? I have to say I agree with her. Keep it simple!

This is the easiest pan fried hake recipe as you need to do very little with the fish. Just season and cook in a really hot pan, then serve with a few sides.

In this case I've opted for a lemon couscous. I make this easy couscous recipe often, as it goes really well with seafood and shellfish. It is also great served with grilled chicken, so I often cook it as a BBQ side.

Worth mentioning that the couscous can be served warm like I've done here. However, leftovers make a great cold couscous salad the next day.

Why you'll love this recipe

  • Fish and couscous are the perfect fast foods, the whole meal can be prepared, cooked and on the table in less than 30 minutes.
  • Hake is a sustainable fish, and we should all be trying to make sustainable swaps where we can.
  • A healthy plate of food, hake is protein rich, low in fat and calories, and contains omega-3 fatty acids. The couscous is a great source of fibre, and the veggies are packed with a variety of vitamins and minerals.

Why choose hake fillets?

Hake is a great sustainable fish, a member of the cod family, and a delicious fish to cook and eat. That said it is still not as popular here in the UK as either cod or haddock.

The Spanish love hake and I suspect much of our catch in the UK ends up on the Continent. This is a pity as it really is a great fish to cook with. Thick flakes of beautiful white fish, pan fried and finished with just a little butter. Perfection!

Recipe ingredients

Individual ingredients for pan fried hake with a lemon couscous.
  • Hake - I use hake in this recipe, we eat it a lot in our house as it's a great tasting, sustainable white fish. You can use both skinless, or skin-on fillets, whichever you can get your hands on.
  • Oil - I use sunflower or rapeseed oil when cooking this fish as it has a higher burn temperature than olive oil. However, I use olive oil for flavor when cooking the couscous as it has the best flavour.
  • Butter - I add a knob of butter to the fish right at the end of the cook, spooning the melted butter over the fish to add flavour. I also fork butter through the couscous just before serving.
  • Red onion - adds a lovely mild flavour to the couscous.
  • Vegetables - I used a combination of red pepper, courgette (zucchini) and garlic to add some crunch to the soft couscous.
  • Couscous - I love using couscous as it is easy to work with and super quick to cook.
  • Lemon - The zest and juice of one lemon is added to the couscous to add a burst of citrus flavour. If you want more lemon flavour, simply add another lemon, it is entirely down to personal taste.
  • Stock - I prefer to use vegetable stock in the lemon couscous as it compliments the flavours in the dish and in no way overpowers the delicate flavour of the fish.
  • Parsley - For a burst of herbal freshness stir some chopped parsley through the couscous just before serving.

How to cook hake and lemon couscous

Start by preparing the lemon couscous as this will take longer to cook than the hake fillets which cook in minutes.

How to cook lemon couscous

A saucepan of sauteed red onion, courgette, red pepper and garlic.
A saucepan with sauteed vegetables with couscous, lemon zest and lemon juice being added.
  • Pour the olive oil to a saucepan and place over a medium heat. Add the onions to the pan and cook gently for 5 minutes taking care to soften but not colour the onion.
  • Add the courgette, pepper and garlic to the saucepan and continue to cook for a further minute. Then add the couscous, lemon zest and juice, and sea salt. Stir well to combine.
A saucepan with sauteed vegetables and couscous with vegetable stock being added.
A saucepan of cooked lemon and vegetable couscous with fresh parsley and butter being forked through.
  • Pour the hot vegetable stock over the couscous and take the pan off the heat. Cover with a lid and set aside, leaving the couscous to steam for 5 minutes.
  • The couscous should now have absorbed all the stock, Season with salt and pepper, add the parsley and fork through the butter.
  • Place the lid back on the saucepan until you finish cooking the fish.

TOP TIP: Forking butter through cooked couscous, just before serving, helps the grains to separate.

How to pan fry hake

A saucepan filled with cooked lemon and vegetable couscous.
A small non stick frying pan lined with baking parchment with a fried hake fillet and melted butter being spooned over.
  • Meanwhile place a non-stick frying pan over a medium-high heat and add the sunflower oil. Season both sides of the fish and place skin side down in the pan. Cook the fish for 3 minutes on this side then turn.
  • Cook for a further 2 minutes, add the butter during the final minute of the cook and spoon the melted butter over the fish, then remove from the heat.
  • The same method applies if cooking skinless hake fillets. Cooking times will vary depending on the thickness of the fillet (see notes below).
  • Spoon the couscous onto warm plates and place a fillet of hake on each. Serve immediately.

TOP TIP: If the non-stick on your pan isn't the best, line the pan with some baking parchment (see image above). Get the pan really hot, line with paper, then add the oil and cook the fish as you would without the paper. It's a great way to ensure the fish doesn't stick to the pan, and cooks the fillets beautifully.

A non stick frying pan with 3 fillets of fried hake.

Recipe variations

  • Fish - I've used hake but you can substitute with any white fish. Cod, haddock, seabass or sea bream fillets would all work with the sharp lemon couscous. I've also seared swordfish steaks and served them with this couscous.
  • Onion - I used a mild red onion in this recipe. Shallot would be a good swap.
  • Vegetables - Swap in other vegetables try aubergine (eggplant), sliced mushrooms, broccoli, and handful of leafy greens like kale or spinach, garden peas.
  • Fresh herbs - I finish the couscous with fresh parsley, but you could use basil or mint here too, or try a combination of fresh herbs.

Serving suggestions

The pan-fried hake fillets and lemon couscous are a meal on their own. If I was adding anything else to the table it would be a couple of light dressed salads like my Lettuce Salad with Fresh Herbs, or Fennel & Apple Slaw.

Pan fried hake fillet sitting on top of a plate of lemon and vegetable couscous. served with half a burnt lemon on the side.

Useful hints and tips

  1. Get the pan hot! To pan fry hake, or indeed any fillet of fish, the trick is to have the pan at a medium-high heat before you start cooking.
  2. Use a non-stick pan: I also recommend using a non-stick frying pan as this helps to stop the fish from sticking to the pan.
  3. Don't move the fish: When pan frying fish, if you want a crispy skin, start by cooking the fish skin side down and DO NOT move it about the pan. If you want the skin to crisp you have to move it as little as possible, only touching it when you are ready to turn it over to cook on the other side.
  4. Add more lemon flavour: Cook a lemon in the pan along with your fish. Cut the lemon in half and place flesh side down in the frying pan. You can then serve half a lemon on each plate, which you can then squeeze over the fish or the couscous to add a lovely buttery lemon flavour to the dish.
  5. Crunchy vegetables: The vegetables in this recipe are cooked for a relatively short amount of time as I wanted to retain the crunch of the vegetables alongside the soft couscous. If you prefer your vegetables softer, simply cook them a little longer.
  6. For dairy free diners: Don't add the butter to the fish or the couscous, instead use a dairy free alternative.
  7. Allergy advice: egg free, soya free and nut free. For comprehensive and detailed allergy advice go to Allergy UK.

Storage

Fish is a dish that is best served warm, straight from the pan. Reheating fish can lead to it become overcooked and drying out.

However, the lemon couscous makes great leftovers. Store in an airtight container in the fridge for up to 5 days and it makes a great cold salad side.

Pan fried hake fillet sitting on top of a plate of lemon and vegetable couscous. served with half a burnt lemon on the side.

FAQs

What is the best cooking method for hake?

Hake is a versatile fish that can be pan-fried as I have done here, but it can also be roasted in the oven or grilled.

Do you pan fry fish in oil or butter?

You need to fry fish in a searing hot pan, so for that reason you need to use oil. I cook the fish in oil, then right at the end of the cook I add a knob of butter to the pan, spooning the melted butter over the fish to add extra flavour.

What is the best oil for pan searing fish?

As you need to get the pan nice and hot, use a light oil with a high burn temperature, something like sunflower or rapeseed oil.

Do you salt fish before frying?

Yes, I like to season fish with a little salt and pepper just before frying, to flavour the fish.

How do you avoid overcooking fish?

When cooking fillets of fish, cooking times will vary a little depending on the thickness of the fish filet, a thinner fillet taking less time to cook that a thicker piece. 

Fish is cooked when it reaches an internal temperature of 63C (145F) in the thickest part of the fillet. I recommend using a probe thermometer to do this. When properly cooked fish should be opaque and flake easily when pressed with a fork.

Pin the recipe

Pinnable image with recipe title and a pan fried hake fillet sitting on top of a plate of lemon and vegetable couscous.

Additional recipe suggestions

if you like this recipe then try these simple fish dishes:

  • Oven Baked Salmon with Parma Ham
  • Easy Fish Pie
  • Chinese Steamed Seabass
  • Simple Devilled Mackerel

Looking for inspiration for feeding the family mid week, then take a look at my Ultimate Guide to Family Dinners. Full of useful hints, tips and recipes.

Pan fried hake fillet sitting on top of a plate of lemon and vegetable couscous. served with half a burnt lemon on the side.

Pan Fried Hake with Lemon Couscous

Hake with lemon couscous, a delicious fish main. Pairing this great sustainable fish with the fresh flavours of the Mediterranean.
4.87 from 22 votes
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Prep Time: 15 minutes mins
Cook Time: 10 minutes mins
Total Time: 25 minutes mins
Servings: 2 servings
Calories: 609kcal
Author: Lesley Garden

Equipment

  • chopping board
  • Kitchen knife
  • weighing scales
  • Measuring jug
  • measuring spoons
  • Medium sized saucepan
  • Non-stick frying pan

Ingredients

Lemon Couscous

  • 1 tablespoon olive oil
  • 1 red onion (finely chopped)
  • 1 courgette (diced)
  • 1 red pepper (diced)
  • 2 cloves garlic (crushed)
  • 100 g couscous
  • 1 lemon (juiced and finely grated zest)
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 300 ml hot vegetable stock
  • 20 g butter
  • 1 handful fresh parsley (chopped)

Pan Fried Hake

  • 300 g hake fillet (skinless or skin on, cut into 2 portions)
  • 1 tablespoon sunflower oil
  • sea salt & black pepper
  • 10 g butter

Instructions

Lemon Couscous

  • Pour the olive oil to a saucepan and place over a medium heat. Add the onions to the pan and cook gently for 5 minutes taking care to soften but not colour the onion.
  • Add the courgette, pepper and garlic to the saucepan and continue to cook for a further minute. Then add the couscous, lemon zest and juice, and sea salt. Stir well to combine.
  • Pour the hot vegetable stock over the couscous and take the pan off the heat. Cover with a lid and set aside, leaving the couscous to steam for 5 minutes.

Pan Fried Hake

  • Meanwhile place a non-stick frying pan over a medium-high heat and add the sunflower oil. Season both sides of the fish and place skin side down in the pan. Cook the fish for 3 minutes on this side then turn.
  • Cook for a further 2 minutes, add the butter during the final minute of the cook and spoon the melted butter over the fish, then remove from the heat.
  • The same method applies if cooking skinless hake fillets. Cooking times will vary depending on the thickness of the fillet (see notes below).

To Serve

  • The couscous should now have absorbed all the stock, Season with salt and pepper, add the parsley and fork through the butter.
  • Spoon the couscous onto warm plates and place a fillet of hake on each. Serve immediately.

Notes

  • I have used fresh hake fillets in this recipe, however you can easily substitute with other white fish. Cod, haddock, sea bass, sea bream, or a swordfish steak are great alternatives.
  • The cooking time will vary a little depending on the thickness of the fish filet, a thinner fillet taking less time to cook that a thicker piece. 
  • Fish is cooked when it reaches an internal temperature of 63C (145F) in the thickest part of the fillet.
  • When properly cooked fish should be opaque and flake easily when pressed with a fork.
  • When cooking delicate fillets of fish, use a good quality non-stick frying pan as this will stop the fish from cooking.
  • My top tip if the non-stick on your pan isn't the best, is to line the pan with some baking parchment. Get the pan really hot, line with paper, then add the oil and cook the fish as you would without the paper. It's a great way to ensure the fish doesn't stick to the pan, and cooks the fillets beautifully.
 
Nutrition Facts
Pan Fried Hake with Lemon Couscous
Amount Per Serving
Calories 609 Calories from Fat 243
% Daily Value*
Fat 27g42%
Saturated Fat 10g63%
Trans Fat 0.5g
Polyunsaturated Fat 2g
Monounsaturated Fat 14g
Cholesterol 32mg11%
Sodium 1413mg61%
Potassium 1185mg34%
Carbohydrates 58g19%
Fiber 7g29%
Sugar 10g11%
Protein 35g70%
Vitamin A 2807IU56%
Vitamin C 128mg155%
Calcium 130mg13%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

• Please note that the nutrition information provided above is approximate and meant as a guideline only •

Course : Main Course
Cuisine : British
Keyword : Pescetarian, Sustainable
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Comments

  1. Erin says

    March 11, 2025 at 8:53 pm

    5 stars
    The sun was shining this weekend and this recipe called to me. So fresh and full of flavour - perfect for a lighter meal.

    Reply
    • Lesley says

      March 13, 2025 at 4:03 pm

      Thank you Erin, I'm really glad you enjoyed it.

      Reply
  2. Hazel says

    February 25, 2025 at 2:28 pm

    5 stars
    I'm delighted to have found this recipe. It was so quick to make and super tasty.

    Reply
    • Lesley says

      February 26, 2025 at 2:47 pm

      Thank you Hazel, I'm glad you enjoyed this recipe.

      Reply
  3. Chloe says

    February 24, 2025 at 3:28 pm

    5 stars
    Cous cous with fish is a great call, I really enjoyed this - the paper trick for when the pan isn't so great worked really well too.

    Reply
    • Lesley says

      February 26, 2025 at 2:47 pm

      Thank you Chloe, I can't remember where I saw that paper trick, but it's been a real saver when my non-stick pans aren't at their best.

      Reply
  4. Bob says

    January 31, 2025 at 6:32 pm

    5 stars
    Bought some bargain Hake at the supermarket and looked for something imaginative to do with it. This recipe is ideal. I’m a fan of couscous and this is excellent. I love the veg in it - it doesn’t need any more- just don’t be mean with the lemon.

    Reply
    • Lesley says

      February 03, 2025 at 2:45 pm

      Thank you Bob, I'm really glad you enjoyed the recipe. Hake is a great fish, I cook with it a lot and like you I'm never mean with the lemon!

      Reply
  5. Shirley Cook says

    February 25, 2022 at 8:23 pm

    5 stars
    Loved this recipe really simple and fresh thank you !

    Reply
    • Lesley says

      February 28, 2022 at 6:23 pm

      Thank you Shirley, I'm glad you enjoyed this simple fish dish, it's one of my favourite ways to cook fish.

      Reply
  6. Nicola says

    September 05, 2020 at 7:57 pm

    4 stars
    Sorry, but the couscous was dull. One minute wasn’t enough to cook the pepper and courgette and there wasn’t enough lemon. I won’t be making this again.

    Reply
    • Lesley says

      September 08, 2020 at 1:21 pm

      Sorry to hear you didn't enjoy the couscous. The reason the pepper and courgette is cooked for such a short length of time is so that it remains crunchy. The couscous is soft, as is the fish so we like to keep the vegetables very much on the al-dente side However, as with all recipes, if you want to cook the vegetables a little longer then please do so. Likewise, if you wish to add more lemon to the the dish then again please do so. It's always better to add a smaller quantity and add more if you think you need it as you can always add, but never takeaway. This is particularly important when flavouring with lemon as you don't want it coming through too soapy on the dish.

      Reply
    • Andrew Redfern says

      February 05, 2022 at 8:26 pm

      5 stars
      I thought the recipe was fabulous. I replaced courgette with petit pois, only because that was what I had, but I don't think it was the lesser for it. Superb

      Reply
      • Lesley says

        February 07, 2022 at 3:52 pm

        Thank you Andrew, I'm really glad you enjoyed our recipe. The couscous is a favourite in my house and I often adapt the veggies depending on what I have in the fridge/freezer at the time. Petit pois are a great substitution.

        Reply
  7. Dianne Carter says

    June 18, 2020 at 5:48 pm

    5 stars
    Such an easy dish to make, but absolutely delicious. Loved The Mediterranean flavours and perfect at the moment for a fresh, summer dish. A bonus in fact that, except for cooking the fish, it’s all made in one dish. I added two chopped mushrooms because we love our vegetables. Go for it, you won’t be disappointed.

    Reply
    • Lesley says

      June 23, 2020 at 11:04 am

      Thank you Dianne, this is my favourite summer fish dish and like you say - all the easier as the couscous is cooked in one pan! Like your idea of adding chopped mushrooms, they would work really well in the dish. Lesley x

      Reply
  8. Susan says

    September 28, 2019 at 2:37 pm

    Aw this looks lush ! hHave been trying to mix up my lunches to be more interesting so think I'm going to try this out this week !

    Reply
    • Lesley says

      September 28, 2019 at 3:34 pm

      Thank you Susan it’s such a lovely dish and cooked in minutes! Lesley x

      Reply
  9. Eb Gargano | Easy Peasy Foodie says

    July 22, 2019 at 11:44 am

    5 stars
    What a beautiful summery dish. I love simple fish dishes so this is right up my street 😀 Eb x

    Reply
    • Michelle says

      July 22, 2019 at 9:23 pm

      Thanks Eb, simple fish is one of the best fast foods isn’t it!? Cheers. Michelle.

      Reply
  10. Hannah says

    July 18, 2019 at 2:32 pm

    5 stars
    This looks delicious! I've never tried hake, but I'm a big fan of white, flaky fish so I'll definitely be giving it a go! It sounds just perfect with the lemon couscous too!

    Reply
    • Michelle says

      July 22, 2019 at 7:59 am

      Thanks Hannah, so pleased its something you like the look of. Its a lovely fish and if you like white flaky fish you'll love this one. The lemon & Veg couscous works well on its own or with a piece of grilled chicken as well.

      Hope you enjoy
      Michelle x

      Reply
  11. Jo Allison / Jo's Kitchen Larder says

    July 17, 2019 at 7:16 pm

    5 stars
    I'll go with "just pan fried please" fish any day of the week too. Perfect summery and light fish supper! Couscous and fish go so well together, love it, love it, love it!

    Reply
    • Michelle says

      July 17, 2019 at 8:24 pm

      I totally agree Jo, a beautiful fresh piece of fish doesn't need anything else to it. Thanks, Michelle x

      Reply
  12. Donna says

    July 17, 2019 at 11:40 am

    5 stars
    I love fish. And Couscous. And Lemon. And food that's easy to prepare. So this all sounds very good! Looks yummy too!

    Reply
    • Michelle says

      July 17, 2019 at 2:38 pm

      Thanks Donna, it really is a simple dish, thats what I love about fish! I'll be making this again when my inlaws visit as they prefer fish to meat so this is a great dish for then. Cheers, Michelle x

      Reply
  13. Cat | Curly's Cooking says

    July 16, 2019 at 11:17 am

    5 stars
    This looks like the perfect meal for summer. So light and fresh with delicious flavours.

    Reply
    • Michelle says

      July 22, 2019 at 8:01 am

      Thanks Cat, it is that prefect light lunch or dinner, not to mention quick as well, perfect if having friends for a weekend lunch. Cheers, Michelle

      Reply

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Recipe Rating




4.87 from 22 votes (9 ratings without comment)

Hi, I’m Lesley.

I’m the blogger, cook and creator behind Lost in Food.

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