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 Harissa Hake with Spicy Tomato Sauce
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
High protein
1/3 daily fibre
7 plants
Low sat fat
Serving size
Ingredients
- 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)
- 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.)
- 40g dried apricots (use half) (Sulphites) (Diced Apricots, Rice Flour, Sulphur Dioxide)
- 80g baby spinach (use half)
- 0.5 tsp ground cinnamon (use half)
- 1 garlic clove (use half)
- 2 tbsp Moroccan seasoning (use a quarter) (Ground Cumin, Ground Coriander, Dried Mint Ground, Garlic Granules, Ground Caraway, Crushed Chillies, Chilli Powder, Ground Cayenne)
- 80g quinoa (use half) (Quinoa 100%)
- 150g hake fillet (skin off) (Fish)
- 1 carrot (use half)
- 1 handful of fresh flat-leaf parsley (use half)
- 200g passata (use half) (tomatoes, salt, citric acid)
- 1 onion (use half)
Nutritional Information
Calories: 649
Protein: 50g
Carbs: 62g
Fat: 23g
Ingredients
- 2 hake fillets (skin off) (Fish)
- 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)
- 1 garlic clove
- ½ tsp ground cinnamon
- 80g quinoa (Quinoa 100%)
- 40g dried apricots (Sulphites) (Diced Apricots, Rice Flour, Sulphur Dioxide)
- 80g baby spinach
- 1 carrot
- 200g passata (tomatoes, salt, citric acid)
- 2 tbsp Moroccan seasoning (use half) (Ground Cumin, Ground Coriander, Dried Mint Ground, Garlic Granules, Ground Caraway, Crushed Chillies, Chilli Powder, Ground Cayenne)
- 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.)
- 1 handful of fresh flat-leaf parsley
- 1 onion
Nutritional Information
Calories: 649
Protein: 50g
Carbs: 62g
Fat: 23g
Wild-caught Harissa Hake with Spicy Tomato Sauce
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
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No stodgy refined carbs - no food comas here
Goodness from natural food - full of fibre
Cooking Instructions
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
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