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.
Orange & fennel roasted hake traybake
Wintry veg – parsnip and swede – meets Med flavours, like fennel seed, capers and zingy orange zest. Top the lot with sustainably sourced hake and add pea shoots for essential vitamin K.
Prep in 10
High protein
1/3 daily fibre
5 of 5 a day
Low sat fat
Serving size
Ingredients
- 1 fennel
- 2 garlic clove
- 2 parsnip
- 1 large potatoes
- 20g capers (Water, Salt, Vinegar)
- 75g baby plum tomatoes
- 1 orange
- 2 hake fillets (skin off) (Fish)
- ½ tsp fennel seeds
- 25g pea shoots
- 1 shallot
Nutritional Information
Calories: 625
Protein: 47g
Carbs: 55g
Fat: 24g
Orange & fennel roasted hake traybake
Wintry veg – parsnip and swede – meets Med flavours, like fennel seed, capers and zingy orange zest. Top the lot with sustainably sourced hake and add pea shoots for essential vitamin K.
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Cooking Instructions
- Preheat the oven to 240C / fan 220C / gas mark 9. Peel the parsnips and quarter lengthways. Cut the potatoes into 2cm cubes. Thinly slice the fennel. Cut shallot lengthways into quarters.
- Place the vegetables onto a lined baking tray and drizzle with 2 tbsp oil. Season with sea salt and black pepper, then toss to coat. Roast for 15 mins.
- Finely chop or crush the garlic. Once the veg has roasted, remove from the oven and toss with the garlic, capers, whole tomatoes and fennel seeds. Place the hake on top, season with sea salt and black pepper and roast for another 10-12 mins, until the fish is cooked through.
- Peel and cut the orange into 1cm chunks. Serve the hake garnished with the orange chunks and pea shoots.
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