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
-
1 tbsp West Indian spice mix (Mustard)(cayenne pepper, coriander, turmeric, paprika, ginger, cumin, black pepper, onion powder, chilli flakes, mustard powder, fennel)
- 1 handful of fresh coriander
- 110g baby tomatoes
- 1 onion
-
2 tbsp tikka paste (Mustard)(Water, Rapeseed Oil, Smoked Paprika, Garlic, Turmeric, Curry powder (Turmeric, Coriander, Yellow MUSTARD Flour, Onion Powder, Garlic Powder, Fenugreek, Fennel, Salt, Chilli Powder, Ground Black Pepper), Cumin, Coriander, Salt, Tamarind extract, Coriander leaf, Acetic acid, Cayenne pepper, Cornflour, Roast cumin seeds)
-
460g lentils (Cereals Containing Gluten)(Rehydrated lentils, water, tomato paste, salt, antioxidant: ascorbic acid)
-
20g raisins(Raisins, Sunflower Oil)
- 80g sliced kale
- 4 hake fillets (skin off) (Fish)
- 1 cauliflower
- 1 unwaxed lemon
Allergens
Contains:
Mustard, Fish
May Contain:
Cereals Containing Gluten
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 95Kcal | 439Kcal |
| 398kJ | 1839kJ | |
| Fat | 3.8g | 17g |
| of which saturates | 0.6g | 2.6g |
| Carbohydrates | 5g | 24g |
| of which sugars | 2.0g | 9.3g |
| Protein | 10g | 47g |
| Salt | 0.17g | 0.79g |
| Fibre | 2.1g | 9.6g |
Prep in 10
High protein
6 plants
Low sat fat
Spiced Hake with Roasted Cauliflower Traybake
You're going to love the flavours we've packed into this vibrant traybake. West Indian spiced hake goes great with fresh raisin and coriander salsa. Served over a bed of tikka roasted cauliflower, lentils, tomatoes and vitamin-dense kale. It's so easy to make, and even easier to enjoy.
Cooking Instructions
Cooking Instructions
- Preheat the oven to 220C / fan 200C / gas mark 7. Halve the tomatoes. Cut the onion into 6 wedges, then finely chop one of the wedges. Remove the leaves and cut the cauliflower into small florets.
- Place the onion wedges, tomatoes and cauliflower florets on a lined baking tray. Mix the tikka paste, 1 tbsp oil and a pinch of seasoning in a small bowl, then pour over the veg and mix. Roast for 10 mins.
- Place the raisins in the tikka paste bowl and cover with hot water. Leave to soak for 5 mins. Drain and rinse the lentils. Finely chop the coriander. Zest and quarter the lemon.
- Make the raisin salsa; drain the raisins and return to the bowl. Add the chopped onion, juice from 2 lemon wedges, half the coriander and 2 tsp oil. Season to taste and mix. Rub the fish with the zest and spice mix.
- After 10 mins of roasting, remove the tray from the oven. Add the kale and lentils to the tray and mix. Place the fish on top, drizzle with 2 tsp oil and season to taste. Bake for 10-12 mins, until the fish is cooked through and the veg is golden brown.
- Stir the remaining coriander and lemon juice (to taste) through the lentils. Spoon the lentils onto plates and place the fish on top. Dollop over the raisin salsa.
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