Cajun-spiced Hake with Corn & Kidney Bean Salad

Serving size

1 person 2 people 4 people

Ingredients

2 spring onion
1 garlic bulb (use a quarter)
2 carrot
1 handful of fresh flat-leaf parsley (use half)
1 unwaxed lemon (use half)
140g sweetcorn (drained) (use half)

(Sweetcorn, water, salt)
240g kidney beans (drained) (use half)

(Kidney Beans, Water, Salt)
2 tsp cajun spice (use half)

(cayenne pepper, cardamom, cumin, black pepper, sea salt, fennel, coriander, chilli, oregano, thyme)
2 tbsp cornflour
150g hake fillet (skin off) (Fish)

Allergens

Contains: Fish

Nutritional Information

Typical values	per 100g	per portion
Energy	91Kcal	708Kcal
	381kJ	2964kJ
Fat	3.2g	25g
of which saturates	0.5g	3.9g
Carbohydrates	9g	73g
of which sugars	3.3g	26g
Protein	7.0g	54g
Salt	0.08g	0.65g
Fibre	2.7g	21g

Ingredients

140g sweetcorn (drained)

(Sweetcorn, water, salt)
240g kidney beans (drained)

(Kidney Beans, Water, Salt)
1 handful of fresh flat-leaf parsley
1 unwaxed lemon
2 carrot
2 hake fillets (skin off) (Fish)
2 tbsp cornflour
2 tsp cajun spice

(cayenne pepper, cardamom, cumin, black pepper, sea salt, fennel, coriander, chilli, oregano, thyme)
2 spring onion
1 garlic bulb

Allergens

Contains: Fish

Nutritional Information

Typical values	per 100g	per portion
Energy	102Kcal	633Kcal
	428kJ	2650kJ
Fat	4.0g	25g
of which saturates	0.6g	3.8g
Carbohydrates	9g	54g
of which sugars	2.4g	15g
Protein	8.8g	54g
Salt	0.1g	0.61g
Fibre	3.0g	19g

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Ready in 20 High protein 1/3 daily fibre 4 of 5 a day Low sat fat

Cajun-spiced Hake with Corn & Kidney Bean Salad

Prep time: 0 mins

Total time: 15 mins

Cuisine: American

Food group: Fish

This protein-packed meal is leaping with flavour and goodness. Sustainably caught hake fillets sizzle away with zingy cuts of lemon and a crispy coating of cajun spice. For the veg, you'll make a punchy salad of vitamin A carrots and fibre-rich kidney beans. A scatter of fresh-cut parsley to complete the dish.

Cooking Instructions

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.

Drain and rinse the beans and sweetcorn. Thinly slice the spring onions. Coarsely grate the carrots (peel optional). Add them all to a mixing bowl with 1 tbsp olive oil and a pinch of seasoning. Finely chop the parsley and add half to the bowl. Toss and set aside.
Halve the lemon. Finely chop or crush 3 garlic cloves. In another bowl, combine the cornflour, cajun spice and a pinch of seasoning. Pat the fish dry and gently coat it in the cornflour mix.
Heat a medium frying pan with 1 tbsp oil on medium-high heat. Add the fish and cook for 3-4 mins, on one side, until golden brown. Flip, add the garlic and cook for 2 mins. Add the remaining parsley, juice from half the lemon and 75ml water (40ml for 1 person) and mix. Remove from the heat. Season to taste.
Remove the fish from the pan. Pour the garlic and lemon sauce into the bowl with the bean salad and toss to coat.
Serve the bean salad on serving plates topped with the hake. Garnish with the remaining lemon, cut into wedges.