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Mediterranean baked hake

• Amanda James

Published: March 7, 2020 at 4:06 PM

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Serves 4

Easy

Total time: 50 mins

A star rating of 5 out of 5.3 ratingsRate

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A fresh and vibrant way to serve hake, with plenty of hot smoked paprika for added kick. You can mop-up all those lovely juices with crusty bread

Gluten free

Healthy

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Try this Mediterranean baked hake, then check out our Spanish hake, grilled hake, hake curry and more hake recipes. Now find out about the Mediterranean diet.

Cook’s tip: Boost your plant points

"For a speedier, plant-packed dinner, swap the hake for a tin of white or butter beans and simply heat through for the last few minutes of cooking. Serve with wholemeal sourdough to boost the plants even further."

Note these changes to the recipe will alter the nutritional information displayed.

Here are more ways to boost your plant points and plant-packed recipes.

Mediterranean baked hake recipe

Ingredients

Nutrition

• 3 tbsp olive oil

• 1 onion

  sliced

• ½ green pepper

  sliced

• ½ red pepper

  sliced

• 3 cloves garlic

  thinly sliced

• 1 tsp hot smoked paprika

• 100g mixed pitted olives

• 400g tin chopped tomatoes

• 4 skinless hake fillets

• flat-leaf parsley

  a handful of leaves

• 1 lemon

  wedged, to serve

• crusty bread

  to serve (optional)

Nutrition: per serving

• kcal311
• fat15.1g
• saturates2.2g
• carbs8.3g
• sugars7.2g
• fibre3.9g
• protein33.5g
• salt1.3g

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Method

• step 1

  Heat the oven to 200C/fan 180C/gas 6. Heat the olive oil in an ovenproof frying pan over a medium-high heat. Cook the onion and peppers with a pinch of salt for 10 minutes until translucent and slightly charred at the edges. Add the garlic and paprika, and cook for 2 minutes, then tip in the olives, chopped tomatoes and 100ml of water. Simmer gently for 10 minutes.

• step 2

  Nestle the hake fillets into the sauce and season. Put the pan into the oven for 15 minutes until the fish is just cooked through.

• step 3

  Sprinkle over the parsley and serve with lemon wedges and crusty bread, if you like.

Check out our best ever Mediterranean recipes

Authors

Amanda James

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A star rating of 5 out of 5.3 ratings

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