eCook Meal
Flaky Hake & Carrot Fries
with cannellini bean & mango salsa
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.
Serving guide
Choose your portion size.
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!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R121.34
for 4 servings · R30.34 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Danish-style Feta needs 120 gSpinach & South African Feta Free Range Chicken Burgers 800 g 800 g at R99.99 · 15% of packR15.00
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Lemon Juice needs 40 mlLemon Juice 500 ml 500 ml at R29.99 · 8% of packR2.40
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Piquanté Peppers needs 80 gPEPPADEW Piquanté Pepper Chutney 400 g 400 g at R58.99 · 20% of packR11.80
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Cucumber needs 400 gMini Cucumbers 350 g 350 g at R31.99 · 1.14× packR36.56
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Sliced Pickled Jalapeños needs 40 gSliced Pickled Jalapeños 400 g 400 g at R59.99 · 10% of packR6.00
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Dried Mango needs 40 gDried Mango Fruit Roll 80 g 80 g at R27.99 · 50% of packR14.00
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Carrot needs 960 gBulk Large Carrots 3 kg 3 kg at R45.00 · 32% of packR14.40
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Fresh Parsley needs 10 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 7% of packR3.80
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Cannellini Beans needs 240 gCannellini Beans in Brine 400 g 400 g at R28.99 · 60% of packR17.39
Not in the Woolies basket — source these elsewhere:
- NOMU Seafood Rub
- Line-caught Hake Fillets
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
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, Dried Mango, Feta, Fish, Lemon Juice, Line-caught Hake Fillets, NOMU Seafood Rub, Parsley, Pickled Jalapeño, Piquanté Peppers
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, Dried Mango, Feta, Fish, Lemon Juice, Line-caught Hake Fillets, NOMU Seafood Rub, Parsley, Pickled Jalapeño, Piquanté Peppers
How many calories does Flaky Hake & Carrot Fries have?
454 calories
How much fat content does Flaky Hake & Carrot Fries have?
grams