With this recipe, you’ll enjoy familiar tastes balanced with the unexpected. A refreshing cannellini bean, mango, pepper, cucumber, & parsley salsa is a wonderful side, together with carrot fries, to flaky hake doused in NOMU Seafood Rub.
Flaky Hake & Carrot Fries
Flaky Hake & Carrot Fries
with cannellini bean & mango salsa
Hands on Time: 30 - 45 minutes
Overall Time: 45 - 60 minutes
Ingredients:
- Cannellini Beans
- Carrot
- Cucumber
- Danish-style Feta
- Dried Mango
- Fish
- Fresh Parsley
- Lemon Juice
- Line-caught Hake Fillet
- Line-caught Hake Fillets
- NOMU Seafood Rub
- Piquanté Peppers
- Sliced Pickled Jalapeños
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Water
- Butter (optional)
Carrot FRIES
Preheat the oven to 200°C. Spread the Carrot fries on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway).
MAKE THE SALSA
In a salad bowl, combine the drained beans, the chopped mango, the chopped peppers, the chopped jalapeños, the diced Cucumber, ½ the chopped parsley, the lemon juice (to taste), and a drizzle of olive oil. Toss to combine, season, and set aside in the fridge.
FRY THE Fish
Place a pan over medium heat with a drizzle of oil and a knob of butter (optional). 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. In the final minute, baste with a knob of butter (optional) and the NOMU rub.
LEKKER DINNER
Plate up the Carrot fries and side with the bean salsa and the hake. Crumble the drained feta over the salsa and garnish with the remaining parsley. Dig in, Chef!
Carrot FRIES
Preheat the oven to 200°C. Spread the Carrot fries on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway).
MAKE THE SALSA
In a salad bowl, combine the drained beans, the chopped mango, the chopped peppers, the chopped jalapeños, the diced Cucumber, ½ the chopped parsley, the lemon juice (to taste), and a drizzle of olive oil. Toss to combine, season, and set aside in the fridge.
FRY THE Fish
Place a pan over medium heat with a drizzle of oil and a knob of butter (optional). 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. In the final minute, baste with a knob of butter (optional) and the NOMU rub.
LEKKER DINNER
Plate up the Carrot fries and side with the bean salsa and the hake. Crumble the drained feta over the salsa and garnish with the remaining parsley. Dig in, Chef!
Carrot FRIES
Preheat the oven to 200°C. Spread the Carrot fries on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 30-35 minutes (shifting halfway).
MAKE THE SALSA
In a salad bowl, combine the drained beans, the chopped mango, the chopped peppers, the chopped jalapeños, the diced Cucumber, ½ the chopped parsley, the lemon juice (to taste), and a drizzle of olive oil. Toss to combine, season, and set aside in the fridge.
FRY THE Fish
Place a pan over medium heat with a drizzle of oil and a knob of butter (optional). 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. In the final minute, baste with a knob of butter (optional) and the NOMU rub.
LEKKER DINNER
Plate up the Carrot fries and side with the bean salsa and the hake. Crumble the drained feta over the salsa and garnish with the remaining parsley. Dig in, Chef!
Carrot FRIES
Preheat the oven to 200°C. Spread the Carrot fries on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 30-35 minutes (shifting halfway).
MAKE THE SALSA
In a salad bowl, combine the drained beans, the chopped mango, the chopped peppers, the chopped jalapeños, the diced Cucumber, ½ the chopped parsley, the lemon juice (to taste), and a drizzle of olive oil. Toss to combine, season, and set aside in the fridge.
FRY THE Fish
Place a pan over medium heat with a drizzle of oil and a knob of butter (optional). 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. In the final minute, baste with a knob of butter (optional) and the NOMU rub.
LEKKER DINNER
Plate up the Carrot fries and side with the bean salsa and the hake. Crumble the drained feta over the salsa and garnish with the remaining parsley. Dig in, Chef!
Frequently Asked Questions
What is the preparation time for Flaky Hake & Carrot Fries?
The preparation time for Flaky Hake & Carrot Fries with cannellini bean & mango salsa is between 30 and 45 minutes.
What is the total time required to make Flaky Hake & Carrot Fries with cannellini bean & mango salsa?
The total time required to make Flaky Hake & Carrot Fries with cannellini bean & mango salsa is between 45 and 60 minutes.
How many servings does Flaky Hake & Carrot Fries provide?
4 servings
What are the main ingredients in Flaky Hake & Carrot Fries?
Cannellini Beans, Carrot, Cucumber, Danish-style Feta, Dried Mango, Fish, Fresh Parsley, Lemon Juice, Line-caught Hake Fillet, Line-caught Hake Fillets, NOMU Seafood Rub, Piquanté Peppers, Sliced Pickled Jalapeños
What is the nutritional information of Flaky Hake & Carrot Fries?
Calories: 454, Carbs: 52 grams, Fat: grams, Protein: 34.2 grams, Sugar: 25.8 grams, Salt: 1064 grams
How do I prepare Flaky Hake & Carrot Fries?
FRY THE FISH: Place a pan over medium heat with a drizzle of oil and a knob of butter (optional). 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. In the final minute, baste with a knob of butter (optional) and the NOMU rub. MAKE THE SALSA: In a salad bowl, combine the drained beans, the chopped mango, the chopped peppers, the chopped jalapeños, the diced cucumber, ½ the chopped parsley, the lemon juice (to taste), and a drizzle of olive oil. Toss to combine, season, and set aside in the fridge. CARROT FRIES: Preheat the oven to 200°C. Spread the carrot fries on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). LEKKER DINNER: Plate up the carrot fries and side with the bean salsa and the hake. Crumble the drained feta over the salsa and garnish with the remaining parsley. Dig in, Chef!
What should be prepared from my kitchen to make Flaky Hake & Carrot Fries?
Cannellini Beans, Carrot, Cucumber, Danish-style Feta, Dried Mango, Fish, Fresh Parsley, Lemon Juice, Line-caught Hake Fillet, Line-caught Hake Fillets, NOMU Seafood Rub, Piquanté Peppers, Sliced Pickled Jalapeños
How many calories does Flaky Hake & Carrot Fries have?
454 calories
How much fat content does Flaky Hake & Carrot Fries have?
grams
Woolies Products in this dish
