Pan-fried Hake with Parmentier Potatoes & Tomato Lentil Sauce

Serving size

1 person 2 people 4 people

Ingredients

100g Tomatoes Baby Seasonal Mix
253g bijoux verts lentils in salted water

(Bijoux Verts Lentils (60%), Water (39.4%) , Salt (0.6%).)
3 spring onion
80g baby spinach
2 large potatoes
30g pitted green olives (use half)

(Green Olives, Sunflower Oil, Sea Salt, Lactic Acid (E270))
1 unwaxed lemon
2 hake fillets (skin off) (Fish)
2 garlic clove
1 handful of fresh flat-leaf parsley

Allergens

Contains: Fish

Nutritional Information

Typical values	per 100g	per portion
Energy	102Kcal	536Kcal
	425kJ	2243kJ
Fat	2.8g	15g
of which saturates	0.4g	2.3g
Carbohydrates	10g	50g
of which sugars	1.1g	5.6g
Protein	9.5g	50g
Salt	0.25g	1.3g
Fibre	2.7g	14g

Ingredients

253g bijoux verts lentils in salted water (use half)

(Bijoux Verts Lentils (60%), Water (39.4%) , Salt (0.6%).)
80g baby spinach (use half)
2 large potatoes
100g Tomatoes Baby Seasonal Mix
30g pitted green olives (use a quarter)

(Green Olives, Sunflower Oil, Sea Salt, Lactic Acid (E270))
150g hake fillet (skin off) (Fish)
1 unwaxed lemon (use half)
2 garlic clove
3 spring onion
1 handful of fresh flat-leaf parsley (use half)

Allergens

Contains: Fish

Nutritional Information

Typical values	per 100g	per portion
Energy	87Kcal	710Kcal
	363kJ	2969kJ
Fat	1.8g	15g
of which saturates	0.3g	2.5g
Carbohydrates	11g	87g
of which sugars	1.2g	9.4g
Protein	6.6g	54g
Salt	0.16g	1.3g
Fibre	2.2g	18g

Back

High protein 1/3 daily fibre Low sat fat Balanced

Pan-fried Hake with Parmentier Potatoes & Tomato Lentil Sauce

Prep time: 20 mins

Total time: 35 mins

Cuisine: French

Food group: Fish

Fancy a quick trip to the south of France? Sauce vierge is a classic french sauce made with tomatoes, parsley and zingy olives. Spooned over responsibly-sourced hake, pan-fried ‘til crisp and delicately tender. Parmentier potatoes to up the comfort. Wilted garlicy spinach to pack in the greens.

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.

Before you start

Preheat the oven to 240C / fan 220C / gas mark 9
Line a baking tray with parchment paper
Pull out a medium frying pan, a medium bowl, a grater & a sieve

Oven time

Dice the potatoes into 2cm chunks. Zest and quarter the lemon
Place the potato onto the lined baking tray and roast for 10-12 mins
After 10-12 mins, push the potato to one side of the tray and lay the hake and lemon wedges onto the other side. Drizzle the hake with 1 tsp olive oil and sprinkle with the lemon zest
Season with salt and pepper, then roast for a further 16-18 mins, until the fish is cooked through and the potato is golden

Finish the prep

Meanwhile, roughly chop the parsley. Thinly slice the spring onions. Quarter the tomatoes. Roughly chop the half pack of olives. Drain and rinse the lentils
In the medium bowl, mix together the parsley, spring onion, lentils, tomatoes and 1 tsp olive oil. Set aside
Finely chop or crush the garlic. Rinse the spinach

Cook the lentil sauce & wilt the spinach

Heat a medium frying pan with 1 tsp olive oil on medium heat. Once hot, add the lentil mixture and cook for 3-4 mins, until the tomatoes soften. Remove from the pan and transfer back to the medium bowl
Reheat the frying pan on medium heat. Once hot, add the garlic and cook for 1 min, then stir in the spinach and 2 tbsp water (1 tbsp for 1 person)
Season with salt and cook for 1-2 mins, until the spinach wilts

Plate up

Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
Squeeze the juice of 2 roast lemon wedges into the lentils and mix
Share the potatoes and spinach between bowls. Lay the hake on top and spoon over the lentil sauce. Garnish with the remaining roast lemon wedges