The protein cooking time listed in this recipe has been updated.
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Check out the latest recommended times in our Cooking Guidelines.
Serving size
Ingredients
Ingredients
- 1 handful of fresh flat-leaf parsley
- 2 spring onion
- 1 unwaxed lemon
- 4 large potatoes
- 200g baby tomatoes
- 4 hake fillets (skin off) (Fish)
- 2 garlic clove
-
30g pitted green olives(Green Olives, Sunflower Oil, Sea Salt, Lactic Acid (E270))
- 160g green beans
Allergens
Contains:
Fish
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 106Kcal | 530Kcal |
| 443kJ | 2216kJ | |
| Fat | 3.6g | 18g |
| of which saturates | 0.6g | 2.9g |
| Carbohydrates | 9g | 46g |
| of which sugars | 1.1g | 5.7g |
| Protein | 8.8g | 44g |
| Salt | 0.12g | 0.58g |
| Fibre | 1.8g | 9.1g |
High protein
Low sat fat
French-style Hake with Roast Potatoes & Tomato Olive Sauce
Fancy a quick trip to the south of France? Sauce vierge is a classic french sauce made with tomatoes, parsley and zingy green olives. Spoon over sustainably-sourced hake. Crispy roasted potatoes add bite and roasted green beans packs in the greens.
Cooking Instructions
Cooking Instructions
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
Roast the potatoes & prep the tomato olive sauce
- Dice the potatoes into 2cm chunks. Zest and quarter the lemon
- Place the potatoes onto the lined baking tray, drizzle with 2 tsp oil and season with salt and pepper. Roast for 12-15 mins
- Meanwhile, roughly chop the parsley. Thinly slice the olives and spring onions. Quarter the tomatoes
- In the medium bowl, mix together the parsley, spring onion, tomatoes, olives and 1 tbsp oil. Set aside
Add the hake & green beans
- Trim the green beans
- After 12-15 mins, move the potatoes to one side of the tray, then add the hake and lemon wedges to the other side. Drizzle the hake with 1 tsp oil and sprinkle over the lemon zest. Add the green beans and drizzle with 1 tsp oil
- Season with salt and pepper, then return the tray to the oven for a further 17 mins, until the fish is cooked through and the potatoes are golden
Finish the sauce
- Finely chop or crush the garlic
- Heat the medium frying pan with 1 tsp oil on medium heat. Once hot, add the garlic and tomato olive sauce and cook for 3-4 mins, until the tomatoes soften
Finish & plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Serve the potatoes and green beans into bowls, with the tomatoes alongside. Lay the hake on top and spoon over the olive sauce. Garnish with the remaining roasted lemon wedges
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