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 shallot (use half)
-
2 tbsp sundried tomato paste (use half)
- 4 baby potatoes
-
2 tsp smoked paprika & oregano blend (use half)
- 80g greek style yoghurt (use half) (Milk)
-
230g butter beans (use half)
- 1 garlic clove (use half)
- 1 courgette (use half)
- 150g hake fillet (skin off) (Fish)
- 1 pepper (use half)
- 1 unwaxed lemon (use half)
-
200g passata (use half)
Fish, Milk
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 79Kcal | 674Kcal |
| 329kJ | 2822kJ | |
| Fat | 2.4g | 21g |
| of which saturates | 0.6g | 4.9g |
| Carbohydrates | 8g | 66g |
| of which sugars | 2.4g | 20g |
| Protein | 6.2g | 53g |
| Salt | 0.2g | 1.7g |
| Fibre | 1.9g | 16g |
Ingredients
Ingredients
-
2 tbsp sundried tomato paste
- 4 baby potatoes
- 1 shallot
- 80g greek style yoghurt (Milk)
-
2 tsp smoked paprika & oregano blend
-
230g butter beans
- 1 unwaxed lemon
- 1 courgette
- 2 garlic clove
- 1 pepper
- 2 hake fillets (skin off) (Fish)
-
200g passata
Fish, Milk
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 81Kcal | 600Kcal |
| 339kJ | 2508kJ | |
| Fat | 2.8g | 20g |
| of which saturates | 0.7g | 4.9g |
| Carbohydrates | 7g | 50g |
| of which sugars | 2.6g | 19g |
| Protein | 7.0g | 52g |
| Salt | 0.22g | 1.6g |
| Fibre | 2.0g | 15g |
Roast Hake with Mediterranean Bean Stew & Lemon Yoghurt
This vibrant fish dinner pulls all the stops. We're talking flaky responsibly-sourced hake, coated in smoky paprika and roasted until golden. A Mediterranean stew, starring delicate courgette, golden potatoes and creamy butter beans. And bright lemon yoghurt to complete the dish.
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 large frying pan, a small bowl, a measuring jug, a grater & a sieve
Prep the veg
- Dice the pepper and courgette into small 1cm chunks. Finely slice the shallot
- Heat the frying pan with 1 tsp olive oil on medium heat. Once hot, add the courgette, shallot and pepper. Cook for 4-5 mins, until golden and softened. Season with a pinch of salt and pepper
Build the flavour
- Dice the potatoes into small 1cm chunks. Finely chop or grate the garlic. Zest and quarter the lemon. Drain and rinse the beans
- Add the potato, sundried tomato paste, half the paprika & oregano mix and three-quarters of the garlic to the veg pan. Cook for 1-2 mins, until golden
- Add the passata, butter beans and 150ml water (75ml for 1 person). Simmer for 15-18 mins, until the sauce has thickened and the potatoes are tender. Add a splash of water if it gets too dry. Season with salt and pepper
Roast the hake
- Season to the hake with salt and the remaining paprika oregano mix, then place onto the lined baking tray. Drizzle with 1 tsp olive oil and bake in the oven for 17 mins, until cooked through
Make the yoghurt
- In the small bowl, combine the yoghurt, lemon zest and the remaining garlic with a pinch of salt and pepper
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Squeeze the juice from half the lemon over the hake
- Season the bean stew to taste, then share between bowls and top with the hake fillets. Drizzle over the lemon yoghurt and garnish with the remaining lemon wedges
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