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.
Serving size
Ingredients
Ingredients
- 80g rocket
- 1 pepper
-
10g capers(Water, Salt, Vinegar)
- 200g baby tomatoes
-
40g vegan 'nduja(Red peppers (26%), Rapeseed Oil, coconut oil, haricot beans, chilli peppers (14%), paprika, red wine vinegar, sunflower oil, salt, extra virgin olive oil, lemon juice, black pepper, acidity regulator: citric acid)
- 4 hake fillets (skin off) (Fish)
- 1 handful of fresh flat-leaf parsley
- 1 unwaxed lemon
- 12 baby potatoes
Allergens
Contains:
Fish
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 104Kcal | 475Kcal |
| 436kJ | 1987kJ | |
| Fat | 4.3g | 19g |
| of which saturates | 0.9g | 3.9g |
| Carbohydrates | 7g | 31g |
| of which sugars | 1.5g | 6.6g |
| Protein | 9.3g | 43g |
| Salt | 0.17g | 0.77g |
| Fibre | 1.6g | 7.2g |
High protein
Low sat fat
Mediterranean-style Wild-caught Hake & Vegan 'Nduja Traybake
An easy traybake, perfect for busy weeknights. Think flaky, sustainably-sourced hake fillets, potatoes, baked alongside spicy vegan 'nduja, chunky potatoes and vibrant peppers. Capers and lemon add extra tang. Delish!
Cooking Instructions
Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas 9
- Pull out a small bowl & a large baking dish
Get the potatoes on
- Halve the potatoes (quarter any large ones)
- Add to the large baking dish, drizzle with 1 tbsp oil and season with salt. Roast for 10-15 mins
Make the parsley caper sauce
- Roughly chop the capers and parsley, then add to the small bowl with 1 tbsp oil and the juice from the lemon (or to taste). Season with salt and pepper
- Thinly slice the pepper
Hake time
- After 10-15 mins, add the pepper and whole tomatoes to the large baking dish. Place the hake fillets on top
- Spoon the vegan 'nduja over the fillets (use half for less heat). Drizzle with 1 tsp oil and season with salt and pepper
- Roast for a further 16 mins, until the hake is cooked through and the veg is soft and golden
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Serve the roasted veg into bowls, topped with the hake and rocket. Drizzle over the parsley caper sauce
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