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.
Wild-caught Hake with Parmentier Potatoes & Tomato Caper Sauce
Fancy a quick trip to the south of France? Sauce vierge is a classic french sauce made with tomatoes, parsley and zingy capers. Spooned over sustainably-sourced hake, pan-fried ‘til crisp and delicately tender. Parmentier potatoes to keep it filling. Wilted garlicy spinach to pack in the greens.
Ready in 20
High protein
Low sat fat
Serving size
Ingredients
- 30g pitted green olives (Green Olives, Sunflower Oil, Sea Salt, Lactic Acid (E270))
- 1 unwaxed lemon
- 2 hake fillets (skin off) (Fish)
- 2 garlic clove
- 80g baby spinach
- 1 handful of fresh flat-leaf parsley
- 110g baby tomatoes
- 2 spring onion
- 2 large potatoes
Nutritional Information
Calories: 524
Protein: 46g
Carbs: 48g
Fat: 16g
Ingredients
- 150g hake fillet (skin off) (Fish)
- 1 unwaxed lemon (use half)
- 2 garlic clove
- 80g baby spinach (use half)
- 20g capers (use half) (Water, Salt, Vinegar)
- 110g baby tomatoes
- 2 spring onion
- 1 handful of fresh flat-leaf parsley (use half)
- 2 large potatoes
Nutritional Information
Calories: 779
Protein: 51g
Carbs: 90g
Fat: 23g
Wild-caught Hake with Parmentier Potatoes & Tomato Caper Sauce
Fancy a quick trip to the south of France? Sauce vierge is a classic french sauce made with tomatoes, parsley and zingy capers. Spooned over sustainably-sourced hake, pan-fried ‘til crisp and delicately tender. Parmentier potatoes to keep it filling. Wilted garlicy spinach to pack in the greens.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Line a baking tray with parchment paper
- Bring a medium saucepan filled with salted water to a boil
- Pull out a small mixing bowl, a large frying pan
Get the fish & potatoes on
- Dice the potatoes into 2cm cubes. Zest and quarter the lemon
- Place on the lined baking tray and cook in the oven for 12-15 mins, until starting to brown
- Move all the potato cubes to one side of the tray and lay the hake and lemon quarters on the other side. Drizzle the fish in 1 tsp oil and sprinkle over the lemon zest
- Season with salt and pepper and then return the tray to the oven for 16-18 mins, until the fish is cooked through and the potatoes are golden
Make the caper sauce
- Roughly chop the parsley. Thinly slice the spring onions. Quarter the tomatoes
- Place the parsley, spring onion, tomatoes and capers in the small mixing bowl with 1 tsp olive oil. Mix well and set aside
- Finely chop or crush the garlic. Rinse the spinach
Cook the caper sauce
- Heat a medium frying pan with 1 tsp oil on medium heat (we used the 30cm HexClad Hybrid Pan). Once hot, add the caper sauce and cook for 3-4 mins, until the tomatoes soften. Remove from the pan and set aside in the small mixing bowl
- Add the garlic to the empty pan and cook for 1 minutes. Then, add the spinach along with 2 tbsp water
- Season with salt and cook for 1-2 mins, until the spinach wilts, then transfer to serving plates and keep warm
Serve up!
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Squeeze two lemon wedges into the caper sauce and mix
- Serve the Permentier potatoes with the garlicy spinach. Lay the fish on top and spoon over the caper sauce. Garnish with the remaining roast lemon wedges.
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