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.
Crispy Wild-caught Hake, Cannellini Bean Caponata & Asparagus
There is so much to love about this plate - starring flaky hake grilled till golden and crispy. Pair with a tangy cannellini bean caponata with punchy capers and juicy tomatoes. Crunchy asparagus, glazed in sticky balsamic, bumps up the greens.
Ready in 20
High protein
1/3 daily fibre
6 plants
Low sat fat
Serving size
Ingredients
- 1 tbsp balsamic vinegar (Sulphites) (Wine Vinegar, Concentrated Grape Must)
- 40g capers (use half) (Water, Salt, Vinegar)
- 2 tbsp tomato purée
- 1 handful of fresh flat-leaf parsley
- 75g seasonal tomatoes
- 2 hake fillets (skin off) (Fish)
- 10g flaked almonds (Nuts)
- 1 shallot
- 1 tbsp cornflour
- 130g asparagus
- 230g cannellini beans (cannellini beans, water, salt)
Nutritional Information
Calories: 535
Protein: 50g
Carbs: 28g
Fat: 23g
Ingredients
- 1 tbsp balsamic vinegar (use half) (Sulphites) (Wine Vinegar, Concentrated Grape Must)
- 130g asparagus (use half)
- 75g seasonal tomatoes (use half)
- 1 tbsp cornflour (use half)
- 40g capers (use a quarter) (Water, Salt, Vinegar)
- 10g flaked almonds (use half) (Nuts)
- 2 tbsp tomato purée (use half)
- 1 shallot (use half)
- 150g hake fillet (skin off) (Fish)
- 1 handful of fresh flat-leaf parsley (use half)
- 230g cannellini beans (use half) (cannellini beans, water, salt)
Nutritional Information
Calories: 580
Protein: 50g
Carbs: 28g
Fat: 28g
Crispy Wild-caught Hake, Cannellini Bean Caponata & Asparagus
There is so much to love about this plate - starring flaky hake grilled till golden and crispy. Pair with a tangy cannellini bean caponata with punchy capers and juicy tomatoes. Crunchy asparagus, glazed in sticky balsamic, bumps up the greens.
Getting hungry?
Find 56 recipes a week just like this one at Mindful Chef, that are all:
Delicious, high quality food - and lots of it
No stodgy refined carbs - no food comas here
Goodness from natural food - full of fibre
Cooking Instructions
Before you start
- Turn the grill to high (240C) / air fryer 200C
- Line a baking tray with silver foil
- Pull out a large frying pan, a medium frying pan, a large bowl, sieve & a measuring jug
Grill the hake
- Add the hake to the large bowl, then toss with the cornflour and a pinch of salt and pepper
- Place the hake onto the lined baking tray, drizzle with 1 tsp oil and grill for 15 mins / air fryer 14 mins, until cooked through
Simmer the caponata
- Roughly chop the parsley. Halve the tomatoes. Thinly slice the shallot. Roughly chop the half pack of capers. Drain and rinse the beans
- Heat the large frying pan with 2 tsp oil on medium-high heat. Once hot, add the shallot and tomatoes and cook for 3-4 mins. Season with salt and pepper
- Add the tomato puree and cook for another 1 min, then stir in the beans, half the vinegar, half the capers, half the parsley and 100ml water (50ml for 1 person) to the pan. Cook for 2-3 mins, until slightly thickened
Cook the asparagus
- Trim the asparagus
- Heat the medium frying pan with 2 tsp oil on medium-high heat. Once hot, add the asparagus and remaining capers and cook for 2-3 mins
- Add the almonds and remaining vinegar and toss to coat. Cook for another 1 minute, until the asparagus is soft. Season with salt and pepper
Serve up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Serve the bean caponata on plates. Top with the fish and asparagus. Garnish with the remaining parsley
Looking for more recipe inspiration?
Subscribe to our newsletter and get delicious seasonal inspiration and recipes, plus 25% off your first 4 boxes with us!
By signing up to our mailing list you agree to the terms of our Privacy Policy.