Wild-caught Harissa Hake with Spicy Tomato Sauce

Serving size

1 person 2 people 4 people

Ingredients

1 onion
1 handful of fresh flat-leaf parsley
11g vegetable stock powder

(Salt, Rice Flour, Yeast Extract, Onion Powder, Carrot Powder, Tomato Powder, Parsnip Powder, Green Bean Powder, Parsley Flakes, Lovage Root Extract, Rapeseed Oil, Ground Mace, Ground White Pepper, Garlic Powder.)
2 tbsp Moroccan seasoning (use half)

(Ground Cumin, Ground Coriander, Dried Mint Ground, Garlic Granules, Ground Caraway, Crushed Chillies, Chilli Powder, Ground Cayenne)
200g passata

(tomatoes, salt, citric acid)
1 carrot
80g baby spinach
40g dried apricots (Sulphites)

(Diced Apricots, Rice Flour, Sulphur Dioxide)
80g quinoa

(Quinoa 100%)
½ tsp ground cinnamon
1 garlic clove
2 tbsp harissa paste

(Water, Rapeseed Oil, Diced Red Pepper, Red Pepper, Paprika Flakes, Garlic, Salt, Rose Petals, Ground Cumin, Ground Coriander, Black Pepper, Paprika Oleoresin, Crushed Chilies, Natural Flavouring Smoke, Oregano, Citric Acid, Parsley)
2 hake fillets (skin off) (Fish)

Allergens

Contains: Fish, Sulphites

Nutritional Information

Typical values	per 100g	per portion
Energy	125Kcal	649Kcal
	522kJ	2716kJ
Fat	4.4g	23g
of which saturates	0.6g	3.0g
Carbohydrates	12g	62g
of which sugars	5.3g	27g
Protein	9.6g	50g
Salt	0.47g	2.5g
Fibre	2.7g	14g

Ingredients

1 onion (use half)
200g passata (use half)

(tomatoes, salt, citric acid)
1 handful of fresh flat-leaf parsley (use half)
1 carrot (use half)
150g hake fillet (skin off) (Fish)
80g quinoa (use half)

(Quinoa 100%)
2 tbsp Moroccan seasoning (use a quarter)

(Ground Cumin, Ground Coriander, Dried Mint Ground, Garlic Granules, Ground Caraway, Crushed Chillies, Chilli Powder, Ground Cayenne)
1 garlic clove (use half)
0.5 tsp ground cinnamon (use half)
80g baby spinach (use half)
40g dried apricots (use half) (Sulphites)

(Diced Apricots, Rice Flour, Sulphur Dioxide)
11g vegetable stock powder (use half)

(Salt, Rice Flour, Yeast Extract, Onion Powder, Carrot Powder, Tomato Powder, Parsnip Powder, Green Bean Powder, Parsley Flakes, Lovage Root Extract, Rapeseed Oil, Ground Mace, Ground White Pepper, Garlic Powder.)
2 tbsp harissa paste (use half)

(Water, Rapeseed Oil, Diced Red Pepper, Red Pepper, Paprika Flakes, Garlic, Salt, Rose Petals, Ground Cumin, Ground Coriander, Black Pepper, Paprika Oleoresin, Crushed Chilies, Natural Flavouring Smoke, Oregano, Citric Acid, Parsley)

Allergens

Contains: Fish, Sulphites

Nutritional Information

Typical values	per 100g	per portion
Energy	125Kcal	649Kcal
	522kJ	2716kJ
Fat	4.4g	23g
of which saturates	0.6g	3.0g
Carbohydrates	12g	62g
of which sugars	5.3g	27g
Protein	9.6g	50g
Salt	0.47g	2.5g
Fibre	2.7g	14g

Back

High protein 1/3 daily fibre 7 plants Low sat fat

Wild-caught Harissa Hake with Spicy Tomato Sauce

Prep time: 15 mins

Total time: 35 mins

Cuisine: Middle Eastern

Food group: Fish

Our sustainably sourced hake doesn't need much to shine. Coated in a harissa paste and served over fluffy British quinoa, spiced with sweet cinnamon. To top it all off? A rich tomato sauce with vibrant Moroccan spices studded with sweet apricots and vitamin A-rich spinach

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

Preheat the oven to 220C / fan 200C / gas mark 7
Line a baking tray with parchment paper
Bring a medium saucepan filled with salted water to a boil
Pull out a medium frying pan, a sieve, a peeler & a measuring jug

Prep the veg

Thinly slice the onion. Finely chop or crush the garlic. Dice the carrot into 1cm cubes (peel optional). Finely chop the parsley. Roughly chop the apricots. Rinse the spinach
Add the quinoa to the saucepan and boil for 13-14 mins, until cooked, then drain

Make the sauce

Heat the medium frying pan with 1 tsp oil on medium-high heat. Once hot, add the carrot, cook for 4 mins, then stir in the onion and garlic and cook for a further 1-2 mins
Stir in the half pack of Moroccan seasoning and the cinnamon
Add 150ml water (75ml for 1 person), the passata, stock powder and apricots. Simmer for 6-8 mins, until thickened

Meanwhile, roast the fish

Place the hake onto the lined baking tray. Coat the hake with the harissa, 2 tsp oil and a pinch of salt. Roast for 16 mins, until cooked through

Finishing touches

Once thickened, stir the spinach through the sauce to wilt. Season with salt and pepper to taste
Stir half the parsley through the quinoa

Plate up

Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
Share the harissa hake between bowls, with the quinoa and spiced tomato sauce alongside. Garnish with the remaining parsley