Wild-caught Hake with Tomato Risotto & Rocket

Serving size

1 person 2 people 4 people

Ingredients

2 tbsp balsamic vinegar (Sulphites)

(wine vinegar (75%), concentrated grape must (25%))
40g Soft Cheese (Milk)

(10% fat cheese base (skimmed milk, cream, bacterial starter culture), salt)
2 tbsp sundried tomato paste

(Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
2 courgette
200g baby tomatoes
4 garlic clove
40g rocket
4 hake fillets (skin off) (Fish)
500g cooked short grain brown rice

(Cooked Wholegrain Risotto Rice 97% (Water, Risotto Rice), Sunflower Oil, Salt.)
20g pine nuts
20g italian hard cheese (Eggs, Milk)

(cow's milk, salt, microbial rennet, preservative (lysozyme protein from egg).)
1 onion

Allergens

Contains: Sulphites, Milk, Fish, Eggs

Nutritional Information

Typical values	per 100g	per portion
Energy	127Kcal	670Kcal
	532kJ	2803kJ
Fat	5.2g	28g
of which saturates	1.0g	5.5g
Carbohydrates	11g	58g
of which sugars	1.8g	9.4g
Protein	9.3g	49g
Salt	0.26g	1.4g
Fibre	1.1g	6.0g

Back

High protein 6 plants Low sat fat Family classics

Wild-caught Hake with Tomato Risotto & Rocket

Prep time: 15 mins

Total time: 25 mins

Cuisine: Italian

Food group: Fish

A bright and summery risotto - starring our sustainably caught hake fillets. You'll simmer quick-cook brown rice with juicy seasonal tomatoes, sundried tomato paste and sweet courgette. Stir through balsamic vinegar for extra oomph. A peppery rocket salad and toasted pine nuts on top to take it to the next level.

Cooking Instructions

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.

Before you start

Turn the grill to high (240C) / air fryer 200C
Line a baking tray with silver foil
Pull out a large frying pan, a measuring jug, a grater & a medium bowl

Grill the hake

Place the hake onto the foil-lined tray. Drizzle with 1 tbsp oil and season with salt
Grill for 15 mins / air fryer 14 mins, until cooked through

Prep & soften the veg

Finely dice the onion. Roughly dice the courgettes
Heat the large frying pan with 1 tbsp oil on medium-high heat. Once hot, add the onion and courgette, then cook for 4-6 mins, until softened. Season with salt

Simmer simmer

Finely chop or crush the garlic. Quarter the tomatoes
Add both to the pan and cook for 3 mins. Season with salt and pepper. Add the sundried tomato paste, soft cheese, half the vinegar and 400ml hot water
Bring to the boil, then stir in the rice, breaking it up with a wooden spoon. Simmer for 5-8 mins, until most of the liquid has evaporated. Season to taste with salt

Meanwhile, make the rocket salad

Place the rocket, pine nuts, remaining vinegar and 1 tsp olive oil into the medium bowl. Toss together gently

Plate up

Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
Serve the risotto into bowls, topped with the fish and rocket salad
Finely grate over the cheese