The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Lemon & Caper Wild-caught Hake with Roasted Potatoes
Bring the sunshine on a colder autumn weeknight. Roast responsibly-sourced hake in a broth with lemon, tomatoes, parsley & capers. Scatter with almonds for extra crunch. Serve over a bed of of potatoes and sweet roasted fennel. Delish!
High protein
1/3 daily fibre
5 plants
Low sat fat
Serving size
Ingredients
- 6 baby potatoes
- 10g vegetable stock powder (Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring.)
- 10g capers (Water, Salt, Vinegar)
- 1 unwaxed lemon
- 110g baby tomatoes
- 2 tbsp ground almonds (Nuts)
- 2 hake fillets (skin off) (Fish)
- 1 fennel
- 1 shallot
- 1 handful of fresh flat-leaf parsley
Nutritional Information
Calories: 547
Protein: 45g
Carbs: 36g
Fat: 25g
Ingredients
- 6 baby potatoes
- 10g vegetable stock powder (use half) (Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring.)
- 1 handful of fresh flat-leaf parsley (use half)
- 10g capers (use half) (Water, Salt, Vinegar)
- 110g baby tomatoes (use half)
- 1 shallot (use half)
- 2 tbsp ground almonds (use half) (Nuts)
- 150g hake fillet (skin off) (Fish)
- 1 fennel (use half)
- 1 unwaxed lemon (use half)
Nutritional Information
Calories: 662
Protein: 48g
Carbs: 60g
Fat: 26g
Lemon & Caper Wild-caught Hake with Roasted Potatoes
Bring the sunshine on a colder autumn weeknight. Roast responsibly-sourced hake in a broth with lemon, tomatoes, parsley & capers. Scatter with almonds for extra crunch. Serve over a bed of of potatoes and sweet roasted fennel. Delish!
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Cooking Instructions
Before you start
- Preheat the oven to 230C / fan 210C / gas 8
- Boil a half-full kettle
- Pull out a large baking dish, a small bowl, grater & a measuring jug
Get the potatoes & fennel on
- Quarter the potatoes. Halve the fennel lengthways, then cut each half into 3 wedges. Quarter the shallot
- Add all to the large baking dish, drizzle with 1 tbsp oil, season with salt and pepper, then roast for 20 mins
Make the lemon parsley sauce
- Finely chop the parsley. Zest and halve the lemon
- Add the parsley and lemon zest to the small bowl, along with 1 tbsp oil and the juice from half the lemon. Season with salt and pepper
Build the dish
- Dissolve the stock in the jug with 150ml boiling water (75ml for 1 person). Slice the remaining lemon into 1cm rounds
- After 20 mins, remove the fennel from the oven, and add the capers to the baking dish
- Place the hake fillets and tomatoes on top of the potatoes. Top the hake with the lemon slices
- Pour over the stock and scatter over the ground almonds. Roast for 16 mins, until the hake is cooked through
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Share the potatoes, fennel and tomatoes between bowls, topped with the hake
- Pour over any broth from the baking dish. Garnish with the lemon parsley sauce
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