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.
Ginger & Garlic Hake with Beetroot Raita & Tikka Potatoes
You'll bake sustainably-sourced hake till tender. Then serve with fluffy, tikka-spiced potatoes and the creamiest, beetroot yoghurt raita. For the veg? Some fresh tenderstem broccoli.
High protein
1/3 daily fibre
Low sat fat
Serving size
Ingredients
- 250g pre-cooked beetroot
- 1 tsp black mustard seeds (use half) (Mustard)
- 4 hake fillets (skin off) (Fish)
- 800g potatoes
- 1 unwaxed lemon
- 240g Tenderstem broccoli
- 80g almond yoghurt (Nuts) (Almond Drink (95%) (Filtered Water/Almonds), Thickener: Starch (Tapioca / Carob Gum), Live Vegan Cultures)
- 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)
- 1 handful of fresh coriander
- 4 tsp ginger & garlic paste (Ginger puree IQF, Garlic puree IQF, Citric Acid, Water)
- 2 tsp curry powder (Turmeric, coriander, onion, garlic, fenugreek, fennel, chilli powder, black pepper, salt)
Nutritional Information
Calories: 580
Protein: 47g
Carbs: 52g
Fat: 20g
Ginger & Garlic Hake with Beetroot Raita & Tikka Potatoes
You'll bake sustainably-sourced hake till tender. Then serve with fluffy, tikka-spiced potatoes and the creamiest, beetroot yoghurt raita. For the veg? Some fresh tenderstem broccoli.
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Cooking Instructions
- Preheat the oven to 220C / fan 200C / gas mark 7. Peel the potatoes and cut into 2cm chunks. Place in a saucepan and cover with salted boiling water. Simmer the potatoes for 14-18 mins until softened, then drain.
- Place the fish on a lined baking tray, drizzle with 1 tbsp oil and coat with the ginger & garlic paste. Season with sea salt. Bake for 16 mins, until cooked. Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork. Cook for longer if necessary.
- Meanwhile, make the beetroot raita; heat a saucepan with 1 tsp oil on a medium-high heat. Once the pan is hot, add half the pack of mustard seeds. Toast for 1 minute, stirring occasionally until they pop, then remove from the heat. Roughly chop the coriander. Halve the lemon. Coarsely grate the beetroot into a large bowl. Add the yoghurt, toasted mustard seeds, coriander and a squeeze of lemon juice (to taste). Season well with sea salt and mix well.
- Trim the broccoli. Wipe the saucepan clean and refill with salted hot water. Bring to a boil, then add the broccoli and boil for 3-4 mins, until cooked, then drain.
- Heat a large non-stick frying pan with 1 tbsp oil on high heat. Once hot, add the tikka paste and curry powder. Cook for 1 minute, stirring frequently, then add the boiled potatoes and cook for a further minute, tossing gently, until the potatoes are coated in the spice paste. Season with sea salt to taste.
- Finally, season the fish with a good squeeze of lemon juice. Serve alongside the beetroot raita, tikka potatoes and broccoli. Garnish with any remaining lemon, cut into wedges.
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