eCook Meal
Golden Hake & Corn
with green beans, fresh coriander & dried chilli flakes
Ever eaten white gold? Delicious line-caught hake is coated in a golden Cape bay & turmeric marinade and roasted alongside bright pumpkin & green beans. Sided with golden flecks of charred corn, spicy pickled red onion & fresh coriander. Your guests will sail the seven seas for this dish, Chef!
Serving guide
Choose your portion size.
ORANGE YOU HAPPY?
Preheat the oven to 200°C. Spread out the pumpkin pieces on a roasting tray. Coat in oil, seasoning, and a sweetener of choice (to taste). Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway.
GREEN & GOLD
In a bowl, combine the golden Cape bay, 10ml of oil, and seasoning. Add the hake and toss until coated. Set aside to marinate. Place the halved green beans in a bowl. Coat in oil and season. Set aside.
PREP STEP
In a large bowl, combine ½ the lime juice, 15ml of water, the chilli flakes (to taste), and 5ml of a sweetener of choice. Add the sliced onion and toss until coated. Set aside to pickle.
SOMETHING’S FISHY
When the pumpkin has 15-20 minutes remaining, add the dressed green beans and the marinated hake fillet to the tray with the pumpkin. Roast for the remaining time until cooked through.
THAT SMELLS GOOD!
Place a pan over medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, add the Corn. Fry for 4-5 minutes until starting to char, shifting occasionally. Remove from the pan and add to the bowl with the pickled onion and the pickling liquid. Toss until combined.
TIME TO DINE
Plate up the Corn & pickled onion mix. Side with the turmeric hake and the roasted pumpkin & green beans. Drizzle over the remaining lime juice (to taste) and garnish with the chopped coriander. Dive in, Chef!
Pumpkin Chunks - 250g
Golden Cape Bay - 7,5ml
Line-caught Hake Fillet - 1
Green Beans - 100g
Lime Juice - 20ml
Dried Chilli Flakes - 2,5ml
Red Onion - 1
Corn - 50g
Fresh Coriander - 4g
ORANGE YOU HAPPY?
Preheat the oven to 200°C. Spread out the pumpkin pieces on a roasting tray. Coat in oil, seasoning, and a sweetener of choice (to taste). Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway.
GREEN & GOLD
In a bowl, combine the golden Cape bay, 20ml of oil, and seasoning. Add the hake and toss until coated. Set aside to marinate. Place the halved green beans in a bowl. Coat in oil and season. Set aside.
PREP STEP
In a large bowl, combine ½ the lime juice, 30ml of water, the chilli flakes (to taste), and 10ml of a sweetener of choice. Add the sliced onion and toss until coated. Set aside to pickle.
SOMETHING’S FISHY
When the pumpkin has 15-20 minutes remaining, add the dressed green beans and the marinated hake fillets to the tray with the pumpkin. Roast for the remaining time until cooked through.
THAT SMELLS GOOD!
Place a pan over medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, add the Corn. Fry for 4-5 minutes until starting to char, shifting occasionally. Remove from the pan and add to the bowl with the pickled onion and the pickling liquid. Toss until combined.
TIME TO DINE
Plate up the Corn & pickled onion mix. Side with the turmeric hake and the roasted pumpkin & green beans. Drizzle over the remaining lime juice (to taste) and garnish with the chopped coriander. Dive in, Chef!
Pumpkin Chunks - 500g
Golden Cape Bay - 15ml
Line-caught Hake Fillets - 2
Green Beans - 200g
Lime Juice - 40ml
Dried Chilli Flakes - 5ml
Red Onion - 1
Corn - 100g
Fresh Coriander - 8g
ORANGE YOU HAPPY?
Preheat the oven to 200°C. Spread out the pumpkin pieces on a roasting tray. Coat in oil, seasoning, and a sweetener of choice (to taste). Roast in the hot oven for 35-40 minutes until cooked through and crisping up, shifting halfway.
GREEN & GOLD
In a bowl, combine the golden Cape bay, 30ml of oil, and seasoning. Add the hake and toss until coated. Set aside to marinate. Place the halved green beans in a bowl. Coat in oil and season. Set aside.
PREP STEP
In a large bowl, combine ½ the lime juice, 45ml of water, the chilli flakes (to taste), and 15ml of a sweetener of choice. Add the sliced onion and toss until coated. Set aside to pickle.
SOMETHING’S FISHY
When the pumpkin has 15-20 minutes remaining, add the dressed green beans and the marinated hake fillets to the tray with the pumpkin. Use two trays, if necessary. Roast for the remaining time until cooked through.
THAT SMELLS GOOD!
Place a pan over medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, add the Corn. Fry for 5-6 minutes until starting to char, shifting occasionally. Remove from the pan and add to the bowl with the pickled onion and the pickling liquid. Toss until combined.
TIME TO DINE
Plate up the Corn & pickled onion mix. Side with the turmeric hake and the roasted pumpkin & green beans. Drizzle over the remaining lime juice (to taste) and garnish with the chopped coriander. Dive in, Chef!
Pumpkin Chucks - 750g
Golden Cape Bay - 22,5ml
Line-caught Hake Fillets - 3
Green Beans - 300g
Lime Juice - 60ml
Dried Chilli Flakes - 7,5ml
Red Onion - 1
Corn - 150g
Fresh Coriander - 12g
ORANGE YOU HAPPY?
Preheat the oven to 200°C. Spread out the pumpkin pieces on a roasting tray. Coat in oil, seasoning, and a sweetener of choice (to taste). Roast in the hot oven for 35-40 minutes until cooked through and crisping up, shifting halfway.
GREEN & GOLD
In a bowl, combine the golden Cape bay, 40ml of oil, and seasoning. Add the hake and toss until coated. Set aside to marinate. Place the halved green beans in a bowl. Coat in oil and season. Set aside.
PREP STEP
In a large bowl, combine ½ the lime juice, 60ml of water, the chilli flakes (to taste), and 20ml of a sweetener of choice. Add the sliced onion and toss until coated. Set aside to pickle.
SOMETHING’S FISHY
When the pumpkin has 15-20 minutes remaining, add the dressed green beans and the marinated hake fillets to the tray with the pumpkin. Use two trays, if necessary. Roast for the remaining time until cooked through.
THAT SMELLS GOOD!
Place a pan over medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, add the Corn. Fry for 5-6 minutes until starting to char, shifting occasionally. Remove from the pan and add to the bowl with the pickled onion and the pickling liquid. Toss until combined.
TIME TO DINE
Plate up the Corn & pickled onion mix. Side with the turmeric hake and the roasted pumpkin & green beans. Drizzle over the remaining lime juice (to taste) and garnish with the chopped coriander. Dive in, Chef!
Pumpkin Chunks - 1kg
Golden Cape Bay - 30ml
Line-caught Hake Fillets - 4
Green Beans - 400g
Lime Juice - 85ml
Dried Chilli Flakes - 10ml
Red Onion - 1
Corn - 200g
Fresh Coriander - 15g
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R119.85
for 4 servings · R29.96 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Corn needs 200 gKoo Creamstyle Sweetcorn 415 g 415 g at R23.99 · 48% of packR11.56
-
Pumpkin Chunks needs 1 kgBulk Pumpkin 800 g 800 g at R49.99 · 1.25× packR62.49
-
Fresh Coriander needs 15 gFree Range Smoked Paprika & Coriander Deboned Chicken Avg 1 kg 1 kg at R164.99 · 2% of packR2.47
-
Green Beans needs 400 gGreen Beans in Brine 410 g 410 g at R26.99 · 98% of packR26.33
-
Red Onion needs 1Sliced Red Onions 70 g R16.99 · whole pack (size can't be divided)R16.99
Not in the Woolies basket — source these elsewhere:
- Dried Chilli Flakes
- Line-caught Hake Fillets
- Golden Cape Bay
- Lime Juice
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Golden Hake & Corn?
The preparation time for Golden Hake & Corn with green beans, fresh coriander & dried chilli flakes is between 25 and 45 minutes.
What is the total time required to make Golden Hake & Corn with green beans, fresh coriander & dried chilli flakes?
The total time required to make Golden Hake & Corn with green beans, fresh coriander & dried chilli flakes is between 40 and 60 minutes.
How many servings does Golden Hake & Corn provide?
4 servings
What are the main ingredients in Golden Hake & Corn?
Corn, Dried Chilli Flakes, Fish, Fresh Coriander, Golden Cape Bay, Green Beans, Lime Juice, Line-caught Hake Fillets, Pumpkin Chucks, Pumpkin Chunks, Red Onion
What is the nutritional information of Golden Hake & Corn?
Calories: 380, Carbs: 52 grams, Fat: grams, Protein: 31.1 grams, Sugar: 17.6 grams, Salt: 296 grams
How do I prepare Golden Hake & Corn?
TIME TO DINE: Plate up the corn & pickled onion mix. Side with the turmeric hake and the roasted pumpkin & green beans. Drizzle over the remaining lime juice (to taste) and garnish with the chopped coriander. Dive in, Chef! ORANGE YOU HAPPY?: Preheat the oven to 200°C. Spread out the pumpkin pieces on a roasting tray. Coat in oil, seasoning, and a sweetener of choice (to taste). Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway. THAT SMELLS GOOD!: Place a pan over medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, add the corn. Fry for 4-5 minutes until starting to char, shifting occasionally. Remove from the pan and add to the bowl with the pickled onion and the pickling liquid. Toss until combined. SOMETHING’S FISHY: When the pumpkin has 15-20 minutes remaining, add the dressed green beans and the marinated hake fillets to the tray with the pumpkin. Roast for the remaining time until cooked through. PREP STEP: In a large bowl, combine ½ the lime juice, 30ml of water, the chilli flakes (to taste), and 10ml of a sweetener of choice. Add the sliced onion and toss until coated. Set aside to pickle. GREEN & GOLD: In a bowl, combine the golden Cape bay, 20ml of oil, and seasoning. Add the hake and toss until coated. Set aside to marinate. Place the halved green beans in a bowl. Coat in oil and season. Set aside.
What should be prepared from my kitchen to make Golden Hake & Corn?
Corn, Dried Chilli Flakes, Fish, Fresh Coriander, Golden Cape Bay, Green Beans, Lime Juice, Line-caught Hake Fillets, Pumpkin Chucks, Pumpkin Chunks, Red Onion
How many calories does Golden Hake & Corn have?
380 calories
How much fat content does Golden Hake & Corn have?
grams