What are the main ingredients in Tomato-caper Hake?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Sugar/Sweetener/Honey, Paper Towel, Butter (optional), Milk (optional)

What is the nutritional information of Tomato-caper Hake?

Calories: 449, Carbs: 60 grams, Fat: grams, Protein: 29.6 grams, Sugar: 24.9 grams, Salt: 1127 grams

How do I prepare Tomato-caper Hake?

FRY FOR FRAGRANCE: Place a pan over medium-high heat with a drizzle of oil. When hot, fry the diced onion until soft and browned, 4-5 minutes (shifting occasionally). Add the NOMU rub, the grated garlic, the vinegar, and the chopped capers. Fry until fragrant, 1-2 minutes (shifting constantly). TOMATO SAUCE: When the garlic is fragrant, add the cooked chopped tomato, the halved olives, 100ml of water, and a sweetener. Simmer until thickened, 6-8 minutes. Add a splash of water if it’s too thick. Remove from the heat and season. HERE’S TO HAKE!: Place a clean pan over medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season. SWEET MASH: Place the sweet potato pieces in a pot of salted water. Bring to the boil and cook until soft, 15-20 minutes. Drain and return to the pot. Add a knob of butter (optional) and a splash of water or milk. Mash with a fork, season, and cover. SERVICE, PLEASE!: Plate up the tomato sauce and the hake. Side with the sweet potato mash and dressed salad leaves. Sprinkle over the chopped parsley. Delish, Chef! DRESSED LEAVES: In a salad bowl, dress the rinsed salad leaves with olive oil and seasoning.

What should be prepared from my kitchen to make Tomato-caper Hake?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Sugar/Sweetener/Honey, Paper Towel, Butter (optional), Milk (optional)

Tomato-caper Hake

Name: Tomato-caper Hake
Prep time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: Oil (cooking, olive or coconut); Salt & Pepper; Water; Sugar/Sweetener/Honey; Paper Towel; Butter (optional); Milk (optional)

This mouthwatering Mediterranean-inspired dish is the perfect meal for an evening in. A generous serving of sweet & tangy tomato sauce is layered with pops of briny green olives and topped with a crispy-skin hake fillet. Sided with a sweet potato mash and fresh dressed leaves. Be warned: this dish will have you hooked on hake, Chef!

Tomato-caper Hake

with sweet potato mash, fresh parsley & pitted green olives

Hands on Time: 25 - 40 minutes

Overall Time: 40 - 55 minutes

Download the Recipe for 2

Ingredients:

Capers
Cooked Chopped Tomato
Fish
Fresh Parsley
Garlic Clove
Garlic Cloves
Line-caught Hake Fillet
Line-caught Hake Fillets
NOMU Italian Rub
Onion
Onions
Pitted Green Olives
Red Wine Vinegar
Salad Leaves
Sweet Potato

From your kitchen:

Oil (cooking, olive or coconut)
Salt & Pepper
Water
Sugar/Sweetener/Honey
Paper Towel
Butter (optional)
Milk (optional)

Serves 1

SWEET MASH
Place the sweet potato pieces in a pot of salted water. Bring to the boil and cook until soft, 15-20 minutes. Drain and return to the pot. Add a knob of butter (optional) and a splash of water or milk. Mash with a fork, season, and cover.
FRY FOR FRAGRANCE
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the diced onion until soft and browned, 4-5 minutes (shifting occasionally). Add the NOMU rub, the grated garlic, the vinegar, and the chopped capers. Fry until fragrant, 1-2 minutes (shifting constantly).
TOMATO SAUCE
When the garlic is fragrant, add the cooked chopped tomato, the halved olives, 50ml of water, and a sweetener. Simmer until thickened, 5-7 minutes. Add a splash of water if it’s too thick. Remove from the heat and season.
HERE’S TO HAKE!
Place a clean pan over medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season.
DRESSED LEAVES
In a salad bowl, dress the rinsed salad leaves with olive oil and seasoning.
SERVICE, PLEASE!
Plate up the tomato sauce and the hake. Side with the sweet potato mash and dressed salad leaves. Sprinkle over the chopped parsley. Delish, Chef!

Sweet Potato - 250g
Onion - 1
NOMU Italian Rub - 5ml
Garlic Clove - 1
Red Wine Vinegar - 15ml
Capers - 5g
Cooked Chopped Tomato - 100g
Pitted Green Olives - 20g
Line-caught Hake Fillet - 1
Salad Leaves - 20g
Fresh Parsley - 4g

Download the Recipe

Serves 2

SWEET MASH
Place the sweet potato pieces in a pot of salted water. Bring to the boil and cook until soft, 15-20 minutes. Drain and return to the pot. Add a knob of butter (optional) and a splash of water or milk. Mash with a fork, season, and cover.
FRY FOR FRAGRANCE
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the diced onion until soft and browned, 4-5 minutes (shifting occasionally). Add the NOMU rub, the grated garlic, the vinegar, and the chopped capers. Fry until fragrant, 1-2 minutes (shifting constantly).
TOMATO SAUCE
When the garlic is fragrant, add the cooked chopped tomato, the halved olives, 100ml of water, and a sweetener. Simmer until thickened, 6-8 minutes. Add a splash of water if it’s too thick. Remove from the heat and season.
HERE’S TO HAKE!
Place a clean pan over medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season.
DRESSED LEAVES
In a salad bowl, dress the rinsed salad leaves with olive oil and seasoning.
SERVICE, PLEASE!
Plate up the tomato sauce and the hake. Side with the sweet potato mash and dressed salad leaves. Sprinkle over the chopped parsley. Delish, Chef!

Sweet Potato - 500g
Onion - 1
NOMU Italian Rub - 10ml
Garlic Clove - 1
Red Wine Vinegar - 30ml
Capers - 10g
Cooked Chopped Tomato - 200g
Pitted Green Olives - 40g
Line-caught Hake Fillets - 2
Salad Leaves - 40g
Fresh Parsley - 8g

Download the Recipe

Serves 3

SWEET MASH
Place the sweet potato pieces in a pot of salted water. Bring to the boil and cook until soft, 20-25 minutes. Drain and return to the pot. Add a knob of butter (optional) and a splash of water or milk. Mash with a fork, season, and cover.
FRY FOR FRAGRANCE
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the diced onion until soft and browned, 5-6 minutes (shifting occasionally). Add the NOMU rub, the grated garlic, the vinegar, and the chopped capers. Fry until fragrant, 1-2 minutes (shifting constantly).
TOMATO SAUCE
When the garlic is fragrant, add the cooked chopped tomato, the halved olives, 150ml of water, and a sweetener. Simmer until thickened, 7-9 minutes. Add a splash of water if it’s too thick. Remove from the heat and season.
HERE’S TO HAKE!
Place a clean pan over medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season.
DRESSED LEAVES
In a salad bowl, dress the rinsed salad leaves with olive oil and seasoning.
SERVICE, PLEASE!
Plate up the tomato sauce and the hake. Side with the sweet potato mash and dressed salad leaves. Sprinkle over the chopped parsley. Delish, Chef!

Sweet Potato - 750g
Onions - 2
NOMU Italian Rub - 15ml
Garlic Cloves - 2
Red Wine Vinegar - 45ml
Capers - 15g
Cooked Chopped Tomato - 300g
Pitted Green Olives - 60g
Line-caught Hake Fillets - 3
Salad Leaves - 60g
Fresh Parsley - 12g

Download the Recipe

Serves 4

SWEET MASH
Place the sweet potato pieces in a pot of salted water. Bring to the boil and cook until soft, 20-25 minutes. Drain and return to the pot. Add a knob of butter (optional) and a splash of water or milk. Mash with a fork, season, and cover.
FRY FOR FRAGRANCE
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the diced onion until soft and browned, 5-6 minutes (shifting occasionally). Add the NOMU rub, the grated garlic, the vinegar, and the chopped capers. Fry until fragrant, 1-2 minutes (shifting constantly).
TOMATO SAUCE
When the garlic is fragrant, add the cooked chopped tomato, the halved olives, 200ml of water, and a sweetener. Simmer until thickened, 8-10 minutes. Add a splash of water if it’s too thick. Remove from the heat and season.
HERE’S TO HAKE!
Place a clean pan over medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season.
DRESSED LEAVES
In a salad bowl, dress the rinsed salad leaves with olive oil and seasoning.
SERVICE, PLEASE!
Plate up the tomato sauce and the hake. Side with the sweet potato mash and dressed salad leaves. Sprinkle over the chopped parsley. Delish, Chef!