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.
Hake, Sundried Tomato Beans & Dill Yoghurt
Sustainably caught hake fillet is the star of this light and sunny dish. Baked until tender and juicy then served over a bed of fibre-rich beans, flavoured with sweet tomatoes and sundried tomato paste. Spinach adds essential vitamin A. Zingy yoghurt flecked with fresh-cut dill brings brightness.
Ready in 20
High protein
1/3 daily fibre
Low sat fat
Serving size
Ingredients
- 230g cannellini beans (cannellini beans, water, salt)
- 80g almond yoghurt (Nuts) (Almond Drink (95%) (Filtered Water/Almonds), Thickener: Starch (Tapioca / Carob Gum), Live Vegan Cultures)
- 1 handful of fresh dill
- 1 pepper
- 2 hake fillets (skin off) (Fish)
- 2 garlic clove
- 75g seasonal tomatoes
- 2 tbsp sundried tomato paste (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 1 vegetable stock cube (use half) (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 80g baby spinach
Nutritional Information
Calories: 583
Protein: 50g
Carbs: 27g
Fat: 29g
Ingredients
- 80g baby spinach (use half)
- 75g seasonal tomatoes (use half)
- 1 handful of fresh dill (use half)
- 230g cannellini beans (use half) (cannellini beans, water, salt)
- 80g almond yoghurt (use half) (Nuts) (Almond Drink (95%) (Filtered Water/Almonds), Thickener: Starch (Tapioca / Carob Gum), Live Vegan Cultures)
- 2 tbsp sundried tomato paste (use half) (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 150g hake fillet (skin off) (Fish)
- 1 vegetable stock cube (use a quarter) (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 2 garlic clove
- 1 pepper (use half)
Nutritional Information
Calories: 589
Protein: 50g
Carbs: 28g
Fat: 29g
Hake, Sundried Tomato Beans & Dill Yoghurt
Sustainably caught hake fillet is the star of this light and sunny dish. Baked until tender and juicy then served over a bed of fibre-rich beans, flavoured with sweet tomatoes and sundried tomato paste. Spinach adds essential vitamin A. Zingy yoghurt flecked with fresh-cut dill brings brightness.
Getting hungry?
Find 56 recipes a week just like this one at Mindful Chef, that are all:
Delicious, high quality food - and lots of it
No stodgy refined carbs - no food comas here
Goodness from natural food - full of fibre
Cooking Instructions
- Preheat the oven to 240C / fan 220C / gas mark 9. Halve the tomatoes. Roughly chop the dill. Finely chop or crush the garlic. Dice the pepper in 2cm squares. Drain and rinse the beans.
- Place the hake onto a lined baking tray. Drizzle with 2 tsp oil and season well with sea salt and black pepper. Bake for 10-12 mins, until cooked through.
- Heat a medium frying pan with 1 tbsp oil on medium heat. Add the pepper, tomatoes, garlic and sundried tomato paste. Cook for 2-3 mins, until softening. Add the beans, 100ml water (50ml for 1 person) and crumble in half the stock cube. Cook for 1-2 mins, then stir through the spinach.
- Make the dill yoghurt; in a small bowl mix together the dill, yoghurt, 1 tsp and olive oil, and season well with sea salt and black pepper.
- Serve the beans with the hake on top. Dollop over the dill yoghurt.
Looking for more recipe inspiration?
Subscribe to our newsletter and get delicious seasonal inspiration and recipes, plus 25% off your first 4 boxes with us!
By signing up to our mailing list you agree to the terms of our Privacy Policy.