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.
Easy Wild-caught Mediterranean-style Hake with Herby Potatoes
Sustainably-sourced hake is the star of the show here - you'll roast it till golden, alongside crunchy green beans and golden baby potatoes. On the side, a Mediterranean-style sauce, bursting with juicy olives, tangy vinegar and aromatic herbs.
High protein
6 plants
Low sat fat
Serving size
Ingredients
- 200g passata (tomatoes, salt, citric acid)
- 30g pitted black olives (Olives, Water, Red Wine Vinegar, Sea Salt, Grape Must)
- 30g pumpkin seeds
- 1 handful of fresh flat-leaf parsley
- 1 tbsp Italian herbs (Thyme Rubbed, Marjoram Rubbed, Parsley Rubbed, Oregano Rubbed, Sage Rubbed, Basil Rubbed)
- 2 onion
- 200g baby tomatoes
- 4 hake fillets (skin off) (Fish)
- 3 garlic clove
- 1 tbsp thickened aged balsamic vinegar (Sulphites) (wine vinegar, concentrated grape must (SULPHITES), xanthan gum E441)
- 12 baby potatoes
- 240g green beans
Nutritional Information
Calories: 568
Protein: 46g
Carbs: 39g
Fat: 24g
Easy Wild-caught Mediterranean-style Hake with Herby Potatoes
Sustainably-sourced hake is the star of the show here - you'll roast it till golden, alongside crunchy green beans and golden baby potatoes. On the side, a Mediterranean-style sauce, bursting with juicy olives, tangy vinegar and aromatic herbs.
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
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 8 / air fryer 200C
- Line 2 baking trays with parchment paper
- Pull out a large frying pan & a measuring jug
Roast the potatoes
- Quarter the potatoes
- Place onto the lined baking tray with half the Italian herbs and toss with 1 tbsp oil, a pinch of salt and pepper
- Roast for 25-30 mins / air fryer 20-25 mins, until soft and golden
Bake the fish
- Meanwhile, trim the green beans. Halve the tomatoes. Thinly slice the onions. Finely chop or crush the garlic. Thinly slice the olives
- Place the hake onto the other lined baking tray. Place the green beans alongside. Drizzle with 1 tbsp oil and season with salt and pepper
- Bake for 16 mins / air fryer 14 mins, until cooked through
Make the sauce
- Heat the large frying pan with 1 tbsp oil on medium heat. Once hot, add the onion and cook for 6-7 mins, until golden and softened. Season with salt and pepper
- Add the garlic and tomatoes and cook for another 2 mins, then add the passata, balsamic vinegar, olives, remaining Italian herbs and 50ml water. Bring to the boil and simmer for 3-4 mins, until thickened
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Roughly chop the parsley
- Share the roasted potatoes, green beans and tomato sauce between plates. Top with the hake. Garnish with the parsley and pumpkin seeds
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.