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.
Steamed Hake with Tikka Tomato Sauce
You'll want a big spoon to devour this delicious, tikka-spiced tomato broth with nutty brown rice. Simmer sustainably-caught 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.
High protein
1/3 daily fibre
5 plants
Low sat fat
Serving size
Ingredients
- 100g rice (brown) (100% Brown Rice)
- 1 tsp nigella seeds (use half)
- 80g baby spinach
- 200g passata (tomatoes, salt, citric acid)
- 2 hake fillets (skin off) (Fish)
- 1 chilli
- 2 tbsp tikka paste (Mustard) (Water, Rapeseed Oil, Smoked Paprika, Garlic, Turmeric, Curry powder (Turmeric, Coriander, Yellow MUSTARD Flour, Onion Powder, Garlic Powder, Fenugreek, Fennel, Salt, Chilli Powder, Ground Black Pepper), Cumin, Coriander, Salt, Tamarind extract, Coriander leaf, Acetic acid, Cayenne pepper, Cornflour, Roast cumin seeds)
- 1 handful of fresh coriander
- 1 garlic clove
- 1 spring onion
- 1 pepper
Nutritional Information
Calories: 550
Protein: 46g
Carbs: 54g
Fat: 16g
Ingredients
- 1 tsp nigella seeds (use half)
- 100g rice (brown) (use half) (100% Brown Rice)
- 150g hake fillet (skin off) (Fish)
- 80g baby spinach (use half)
- 200g passata (use half) (tomatoes, salt, citric acid)
- 1 chilli (use half)
- 1 pepper (use half)
- 2 spring onion
- 2 tbsp tikka paste (use half) (Mustard) (Water, Rapeseed Oil, Smoked Paprika, Garlic, Turmeric, Curry powder (Turmeric, Coriander, Yellow MUSTARD Flour, Onion Powder, Garlic Powder, Fenugreek, Fennel, Salt, Chilli Powder, Ground Black Pepper), Cumin, Coriander, Salt, Tamarind extract, Coriander leaf, Acetic acid, Cayenne pepper, Cornflour, Roast cumin seeds)
- 1 handful of fresh coriander (use half)
- 1 garlic clove (use half)
Nutritional Information
Calories: 590
Protein: 47g
Carbs: 55g
Fat: 20g
Steamed Hake with Tikka Tomato Sauce
You'll want a big spoon to devour this delicious, tikka-spiced tomato broth with nutty brown rice. Simmer sustainably-caught 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.
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Cooking Instructions
- Bring a large saucepan filled with salted hot water to a boil. Add the rice and boil for 25-30 mins, until cooked, then drain.
- Thinly slice the pepper. Roughly chop the spring onions into 1cm pieces. Heat a medium frying pan with 1 tbsp oil on medium heat. Add the pepper and spring onions and cook for 4-6 mins, until softened and turning golden. Season to taste with a pinch of sea salt.
- Meanwhile, finely chop or crush the garlic. Thinly slice half the chilli, and finely dice the remaining (remove the seeds for less heat).
- Add the garlic, diced chilli (to taste) and tikka paste to the pan. Cook for 1 min, then add the passata and 100ml water (50ml for 1 person). Boil for 5-7 mins, until thickened, then season to taste with sea salt and black pepper.
- Stir the spinach into the pan, then place the fish on top. Sprinkle over the nigella seeds and season with a pinch of sea salt. Cover with a lid and simmer for 8-10 mins, until the fish is cooked through and the spinach has wilted. Add a splash of water to the sauce if it gets too thick. Roughly chop the coriander.
- Stir half the coriander through the sauce, then serve the rice and tikka sauce into bowls, with the fish on top. Garnish with the sliced chilli (to taste) and remaining coriander.
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