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.
Wild-caught Hake with Tomato Risotto & Rocket
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.
High protein
6 plants
Low sat fat
Family classics
Serving size
Ingredients
- 2 courgette
- 200g baby tomatoes
- 4 garlic clove
- 4 tbsp sundried tomato paste (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 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.)
- 1 tbsp thickened aged balsamic vinegar (Sulphites) (wine vinegar, concentrated grape must (SULPHITES), xanthan gum E441)
- 20g pine nuts
- 20g italian hard cheese (Eggs, Milk) (cow's milk, salt, microbial rennet, preservative (lysozyme protein from egg).)
- 1 onion
Nutritional Information
Calories: 668
Protein: 49g
Carbs: 59g
Fat: 27g
Wild-caught Hake with Tomato Risotto & Rocket
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.
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Cooking Instructions
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. Add the sundried tomato paste, rice, half the vinegar and 400ml hot water
- 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 and remaining vinegar 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
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