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Middle Eastern-style Roast Hake with Cinnamon Rice & Tomato Olive Stew
Simmer responsibly-sourced hake in a Turkish-inspired stew, warmed up with garlic, earthy baharat spices and olives. Serve with fragrant cinnamon rice. Add spinach for leafy greens and sprinkle with coriander for freshness.
High protein
1/3 daily fibre
4 of 5 a day
Low sat fat
Serving size
Ingredients
- 30g pitted green olives (Green Olives, Sunflower Oil, Sea Salt, Lactic Acid (E270))
- ½ tsp ground cinnamon
- 200g passata (tomatoes, salt, citric acid)
- 1 handful of fresh coriander
- 1 courgette
- 1 pepper
- 2 garlic clove
- 1 onion
- 1 tbsp Middle Eastern spice mix (galangal, cinnamon, ginger, pimento, cardamom, kalonji seeds, lavender flower, coriander, cassia, cumin, mace, nutmeg, clove, black pepper, chilli powder)
- 2 hake fillets (skin off) (Fish)
- 100g rice (brown) (100% Brown Rice)
Nutritional Information
Calories: 552
Protein: 46g
Carbs: 61g
Fat: 13g
Ingredients
- 30g pitted green olives (use half) (Green Olives, Sunflower Oil, Sea Salt, Lactic Acid (E270))
- 1 courgette (use half)
- 1 tbsp Middle Eastern spice mix (use half) (galangal, cinnamon, ginger, pimento, cardamom, kalonji seeds, lavender flower, coriander, cassia, cumin, mace, nutmeg, clove, black pepper, chilli powder)
- 0.5 tsp ground cinnamon (use half)
- 100g rice (brown) (use half) (100% Brown Rice)
- 150g hake fillet (skin off) (Fish)
- 2 garlic clove
- 1 pepper (use half)
- 200g passata (use half) (tomatoes, salt, citric acid)
- 1 handful of fresh coriander (use half)
- 1 onion
Nutritional Information
Calories: 609
Protein: 47g
Carbs: 66g
Fat: 17g
Middle Eastern-style Roast Hake with Cinnamon Rice & Tomato Olive Stew
Simmer responsibly-sourced hake in a Turkish-inspired stew, warmed up with garlic, earthy baharat spices and olives. Serve with fragrant cinnamon rice. Add spinach for leafy greens and sprinkle with coriander for freshness.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9 / air fryer 200C
- Line a baking tray with parchment paper
- Bring a medium saucepan filled with salted water to a boil
- Pull out a large frying pan, a sieve & a measuring jug
Get the rice on
- Add the rice to the saucepan and boil for 25-30 mins. Drain and return to the pan
Roast the fish
- Place the hake onto the lined baking tray, drizzle with 1 tsp oil and season with half the Middle Eastern spice mix and a pinch of salt and pepper
- Roast for 17 mins / air fryer 14 mins, until cooked through
Prep time
- Thinly slice the onion
- Heat the large frying pan with 2 tsp oil on medium heat. Once hot, add the onion and soften for 5-6 mins
- Meanwhile, finely chop or crush the garlic. Dice the courgette into 2cm chunks. Thinly slice the pepper. Halve the olives Roughly chop the coriander
Simmer the stew
- Add the pepper and courgette to the onion pan and cook for 4 mins, until softening
- Add the garlic and remaining Middle Eastern spice mix. Cook for 1-2 mins, then stir in the passata, olives and 100ml water (50ml for 1 person)
- Simmer for 8-10 mins, stirring in three-quarters of the coriander in the final minute to wilt. Season to taste with salt and pepper
Plate up
- When everything's ready, stir the cinnamon into the cooked rice
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Share the cinnamon rice between bowls, with the stew alongside. Top with the roast hake. Garnish with the remaining coriander
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