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
-
100g rice (brown)
-
1 tsp nigella seeds (use half)
- 80g baby spinach
-
200g passata
- 2 hake fillets (skin off) (Fish)
- 1 chilli
-
2 tbsp tikka paste (Mustard)
- 1 handful of fresh coriander
- 1 garlic clove
- 1 spring onion
- 1 pepper
Fish, Mustard
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 98Kcal | 541Kcal |
| 412kJ | 2263kJ | |
| Fat | 2.8g | 15g |
| of which saturates | 0.4g | 2.3g |
| Carbohydrates | 10g | 53g |
| of which sugars | 1.5g | 8.5g |
| Protein | 8.4g | 46g |
| Salt | 0.2g | 1.1g |
| Fibre | 1.8g | 9.9g |
Ingredients
Ingredients
-
1 tsp nigella seeds (use half)
-
100g rice (brown) (use half)
- 150g hake fillet (skin off) (Fish)
- 80g baby spinach (use half)
-
200g passata (use half)
- 1 chilli (use half)
- 1 pepper (use half)
- 2 spring onion
-
2 tbsp tikka paste (use half) (Mustard)
- 1 handful of fresh coriander (use half)
- 1 garlic clove (use half)
Fish, Mustard
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 102Kcal | 575Kcal |
| 425kJ | 2406kJ | |
| Fat | 3.3g | 18g |
| of which saturates | 0.5g | 2.7g |
| Carbohydrates | 10g | 54g |
| of which sugars | 1.6g | 8.9g |
| Protein | 8.2g | 46g |
| Salt | 0.2g | 1.1g |
| Fibre | 1.8g | 10g |
Tikka Tomato Hake with Brown Rice & Nigella Seeds
You'll want a big spoon to devour this delicious, tikka-spiced tomato sauce with nutty brown rice. Simmer responsibly-sourced hake in a fragrant sauce of tikka paste, passata and nigella seeds. Stir in spinach and pepper for veg. Finish with a scattering of chilli and fresh-cut coriander for zing.
Cooking Instructions
Cooking Instructions
Before you start
- Bring a medium saucepan filled with salted water to a boil
- Pull out a medium lidded frying pan, a measuring jug & a sieve
Cook the rice
- Add the rice to the saucepan and boil for 25-30 mins, until cooked, then drain
Start the dish
- Meanwhile, thinly slice the pepper. Roughly chop the spring onion into 1cm pieces
- Heat the medium frying pan with 1 tbsp olive oil on medium heat. Once hot, add the pepper and spring onion and cook for 4-6 mins, until softened and golden. Season with a pinch of salt
Finish the prep and build the flavour
- Finely chop or crush the garlic. Deseed and thinly slice half the chilli, and finely dice the remaining. Rinse the spinach
- Add the garlic, diced chilli (for those who'd like more heat) and tikka paste to the pan. Cook for 1 min, then add the passata and 150ml water (75ml for 1 person). Bring to boil, then stir the spinach into the pan
Simmer the hake
- Lay the hake evenly into the pan, sprinkle over the nigella seeds and season with a pinch of salt. Cover with a lid and simmer for 20 mins, until the fish is cooked through and the spinach has wilted. Add a splash of water if the sauce gets too thick
- Roughly chop the coriander
Finish & plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Stir half the coriander through the sauce, then serve the rice and tikka sauce into bowls, with the hake on top. Garnish with the sliced chilli (for those who'd like more heat) and remaining coriander
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