eCook Meal
Creamy Sun-dried Tomato & Hake Stew
with spinach & pumpkin seeds
A beautiful broth of fresh cream is dotted with tangy sun-dried tomato, earthy spinach, and Spanish spices. Once line-caught hake fillet has soaked up this sensational stew, it is poured over a steaming bed of white basmati rice and sprinkled with pumpkin seeds for crunch. You won’t be able to leave a drop behind on your dinner plate, Chef!
Serving guide
Choose your portion size.
RICE
Place the rice in a pot with 200ml [400ml]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork and cover.
SEEDS
Place the pumpkin seeds in a pan over medium heat. Toast until golden brown, 3-4 minutes (shifting occasionally). Remove from the pan and set aside.
Fish
Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel and season. 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 season and gently flake. Set aside.
SAUCE
Return the pan wiped down, if necessary, to medium heat with a drizzle of oil. Fry the Garlic, the sun-dried tomatoes, and the NOMU rub until fragrant, 1-2 minutes. Mix in the cream, the hake, and 50ml [100ml]|#7DA0D7 of water. Simmer until the sauce is slightly thickening, 3-4 minutes. In the final 1-2 minutes, add the Spinach. Remove from the heat and season.
TIME TO EAT
Make a bed of the rice, top with the hake, and the sauce. Sprinkle over the seeds and enjoy, Chef!
RICE
Place the rice in a pot with 200ml [400ml]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork and cover.
SEEDS
Place the pumpkin seeds in a pan over medium heat. Toast until golden brown, 3-4 minutes (shifting occasionally). Remove from the pan and set aside.
Fish
Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel and season. 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 season and gently flake. Set aside.
SAUCE
Return the pan wiped down, if necessary, to medium heat with a drizzle of oil. Fry the Garlic, the sun-dried tomatoes, and the NOMU rub until fragrant, 1-2 minutes. Mix in the cream, the hake, and 50ml [100ml]|#7DA0D7 of water. Simmer until the sauce is slightly thickening, 3-4 minutes. In the final 1-2 minutes, add the Spinach. Remove from the heat and season.
TIME TO EAT
Make a bed of the rice, top with the hake, and the sauce. Sprinkle over the seeds and enjoy, Chef!
RICE
Place the rice in a pot with 600ml [800ml]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork and cover.
SEEDS
Place the pumpkin seeds in a pan over medium heat. Toast until golden brown, 3-4 minutes (shifting occasionally). Remove from the pan and set aside.
Fish
Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel and season. 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 season and gently flake. Set aside.
SAUCE
Return the pan wiped down, if necessary, to medium heat with a drizzle of oil. Fry the Garlic, the sun-dried tomatoes, and the NOMU rub until fragrant, 1-2 minutes. Mix in the cream, the hake, and 150ml [200ml]|#7DA0D7 of water. Simmer until the sauce is slightly thickening, 4-5 minutes. In the final 1-2 minutes, add the Spinach. Remove from the heat and season.
TIME TO EAT
Make a bed of the rice, top with the hake, and the sauce. Sprinkle over the seeds and enjoy, Chef!
RICE
Place the rice in a pot with 600ml [800ml]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork and cover.
SEEDS
Place the pumpkin seeds in a pan over medium heat. Toast until golden brown, 3-4 minutes (shifting occasionally). Remove from the pan and set aside.
Fish
Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel and season. 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 season and gently flake. Set aside.
SAUCE
Return the pan wiped down, if necessary, to medium heat with a drizzle of oil. Fry the Garlic, the sun-dried tomatoes, and the NOMU rub until fragrant, 1-2 minutes. Mix in the cream, the hake, and 150ml [200ml]|#7DA0D7 of water. Simmer until the sauce is slightly thickening, 4-5 minutes. In the final 1-2 minutes, add the Spinach. Remove from the heat and season.
TIME TO EAT
Make a bed of the rice, top with the hake, and the sauce. Sprinkle over the seeds and enjoy, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R87.85
for 4 servings · R21.96 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Pumpkin Seeds needs 40 gPumpkin Seeds 250 g 250 g at R89.99 · 16% of packR14.40
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White Basmati Rice needs 400 mlFully Cooked White Basmati Rice 250 g R37.99 · whole pack (size can't be divided)R37.99
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Fresh Cream needs 200 mlFresh Full Cream Milk 2 L 2 L at R38.99 · 10% of packR3.90
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Sun-dried Tomatoes needs 120 gBulk Salad Tomatoes 1.5 kg 1.5 kg at R49.99 · 8% of packR4.00
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Spinach needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
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Garlic Cloves needs 2Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
Not in the Woolies basket — source these elsewhere:
- NOMU Spanish Rub
- Line-caught Hake Fillets
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Creamy Sun-dried Tomato & Hake Stew?
The preparation time for Creamy Sun-dried Tomato & Hake Stew with spinach & pumpkin seeds is between 25 and 35 minutes.
What is the total time required to make Creamy Sun-dried Tomato & Hake Stew with spinach & pumpkin seeds?
The total time required to make Creamy Sun-dried Tomato & Hake Stew with spinach & pumpkin seeds is between 35 and 45 minutes.
How many servings does Creamy Sun-dried Tomato & Hake Stew provide?
4 servings
What are the main ingredients in Creamy Sun-dried Tomato & Hake Stew?
Cream, Fish, Garlic, Line-caught Hake Fillets, NOMU Spanish Rub, Pumpkin Seeds, Spinach, Tomato, White Basmati Rice
What is the nutritional information of Creamy Sun-dried Tomato & Hake Stew?
Calories: 741, Carbs: 89 grams, Fat: grams, Protein: 36.1 grams, Sugar: 9.9 grams, Salt: 914 grams
How do I prepare Creamy Sun-dried Tomato & Hake Stew?
SAUCE: Return the pan wiped down, if necessary, to medium heat with a drizzle of oil. Fry the garlic, the sun-dried tomatoes, and the NOMU rub until fragrant, 1-2 minutes. Mix in the cream, the hake, and 50ml [100ml]|#7DA0D7 of water. Simmer until the sauce is slightly thickening, 3-4 minutes. In the final 1-2 minutes, add the spinach. Remove from the heat and season. SEEDS: Place the pumpkin seeds in a pan over medium heat. Toast until golden brown, 3-4 minutes (shifting occasionally). Remove from the pan and set aside. TIME TO EAT: Make a bed of the rice, top with the hake, and the sauce. Sprinkle over the seeds and enjoy, Chef! FISH: Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel and season. 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 season and gently flake. Set aside. RICE: Place the rice in a pot with 200ml [400ml]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. Remove from the heat and set aside to steam, 8-10 minutes. Fluff with a fork and cover.
What should be prepared from my kitchen to make Creamy Sun-dried Tomato & Hake Stew?
Cream, Fish, Garlic, Line-caught Hake Fillets, NOMU Spanish Rub, Pumpkin Seeds, Spinach, Tomato, White Basmati Rice
How many calories does Creamy Sun-dried Tomato & Hake Stew have?
741 calories
How much fat content does Creamy Sun-dried Tomato & Hake Stew have?
grams