Flaky & delicate hake is coated in a seafood rub, baked to perfection and sided with caramelised oven-roasted carrot wedges. The dish is elevated with a spicy corn & bean salad tossed with fresh salad leaves. A tangy sour cream drizzle adds a creamy final touch.
Golden Hake & Spicy Corn Salad
Golden Hake & Spicy Corn Salad
with fresh coriander & carrot wedges
Hands on Time: 20 - 40 minutes
Overall Time: 40 - 55 minutes
Ingredients:
- Black Beans
- Carrot
- Corn
- Dried Chilli Flakes
- Fish
- Fresh Parsley
- Hake Fillet
- Hake Fillets
- NOMU Spanish Rub
- Salad Leaves
- Sour Cream
- Sunflower Seeds
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Water
- Paper Towel
LIVING ON A WEDGE
Preheat the oven to 200°C. Spread the Carrot wedges on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). In the final 5 minutes, sprinkle over the Sunflower Seeds.
THERE GOES THE Fish
When the Carrot wedges have 15-20 minutes remaining, pat the hake dry with paper towel. Place on a lightly greased baking tray (or the tray with the carrot wedges), skin-side down. Coat in oil, the NOMU rub, and seasoning. Bake in the hot oven until cooked through and flakey, 15-20 minutes.
DASHING DRIZZLE
In a small bowl, loosen the Sour Cream with water in 5ml increments until drizzling consistency. Season and set aside.
SPICY SALSA
Place a pan over high heat with a drizzle of oil. When hot, add the Corn and fry until lightly charred, 3-4 minutes (shifting occasionally). Add the chilli flakes (to taste). Fry until fragrant, 1-2 minutes (shifting constantly). Remove from the heat, toss through the drained beans, and set aside.
VEGGIE MEDLEY
Just before serving, toss the Corn & bean mix with the rinsed Salad Leaves, a drizzle of olive oil, and seasoning.
DINNER IS SERVED
Plate up the golden hake. Side with the Carrot wedges & Sunflower Seeds and the Corn salad. Drizzle over the loosened Sour Cream and sprinkle over the chopped parsley. Delish work, Chef!
Carrot - 240g
Sunflower Seeds - 10g
Fish/hake-fillet/" title="View all our recipes with Hake Fillet at eCook">Hake Fillet - 1
NOMU Spanish Rub - 5ml
Sour Cream - 30ml
Corn - 50g
Dried Chilli Flakes - 5ml
Black Beans - 60g
Salad Leaves - 20g
Fresh Parsley - 3g
LIVING ON A WEDGE
Preheat the oven to 200°C. Spread the Carrot wedges on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). In the final 5 minutes, sprinkle over the Sunflower Seeds.
THERE GOES THE Fish
When the Carrot wedges have 15-20 minutes remaining, pat the hake dry with paper towel. Place on a lightly greased baking tray (or the tray with the carrot wedges), skin-side down. Coat in oil, the NOMU rub, and seasoning. Bake in the hot oven until cooked through and flakey, 15-20 minutes.
DASHING DRIZZLE
In a small bowl, loosen the Sour Cream with water in 5ml increments until drizzling consistency. Season and set aside.
SPICY SALSA
Place a pan over high heat with a drizzle of oil. When hot, add the Corn and fry until lightly charred, 3-4 minutes (shifting occasionally). Add the chilli flakes (to taste). Fry until fragrant, 1-2 minutes (shifting constantly). Remove from the heat, toss through the drained beans, and set aside.
VEGGIE MEDLEY
Just before serving, toss the Corn & bean mix with the rinsed Salad Leaves, a drizzle of olive oil, and seasoning.
DINNER IS SERVED
Plate up the golden hake. Side with the Carrot wedges & Sunflower Seeds and the Corn salad. Drizzle over the loosened Sour Cream and sprinkle over the chopped parsley. Delish work, Chef!
Carrot - 480g
Sunflower Seeds - 20g
Fish/hake-fillets/" title="View all our recipes with Hake Fillets at eCook">Hake Fillets - 2
NOMU Spanish Rub - 10ml
Sour Cream - 60ml
Corn - 100g
Dried Chilli Flakes - 10ml
Black Beans - 120g
Salad Leaves - 40g
Fresh Parsley - 5g
LIVING ON A WEDGE
Preheat the oven to 200°C. Spread the Carrot wedges on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 30-35 minutes (shifting halfway). In the final 5 minutes, sprinkle over the Sunflower Seeds.
THERE GOES THE Fish
When the Carrot wedges have 15-20 minutes remaining, pat the hake dry with paper towel. Place on a lightly greased baking tray (or the tray with the carrot wedges), skin-side down. Coat in oil, the NOMU rub, and seasoning. Bake in the hot oven until cooked through and flakey, 15-20 minutes.
DASHING DRIZZLE
In a small bowl, loosen the Sour Cream with water in 5ml increments until drizzling consistency. Season and set aside.
SPICY SALSA
Place a pan over high heat with a drizzle of oil. When hot, add the Corn and fry until lightly charred, 4-6 minutes (shifting occasionally). Add the chilli flakes (to taste). Fry until fragrant, 1-2 minutes (shifting constantly). Remove from the heat, toss through the drained beans, and set aside.
VEGGIE MEDLEY
Just before serving, toss the Corn & bean mix with the rinsed Salad Leaves, a drizzle of olive oil, and seasoning.
DINNER IS SERVED
Plate up the golden hake. Side with the Carrot wedges & Sunflower Seeds and the Corn salad. Drizzle over the loosened Sour Cream and sprinkle over the chopped parsley. Delish work, Chef!
Carrot - 720g
Sunflower Seeds - 30g
Fish/hake-fillets/" title="View all our recipes with Hake Fillets at eCook">Hake Fillets - 3
NOMU Spanish Rub - 15ml
Sour Cream - 90ml
Corn - 150g
Dried Chilli Flakes - 15ml
Black Beans - 180g
Salad Leaves - 60g
Fresh Parsley - 8g
LIVING ON A WEDGE
Preheat the oven to 200°C. Spread the Carrot wedges on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 30-35 minutes (shifting halfway). In the final 5 minutes, sprinkle over the Sunflower Seeds.
THERE GOES THE Fish
When the Carrot wedges have 15-20 minutes remaining, pat the hake dry with paper towel. Place on a lightly greased baking tray (or the tray with the carrot wedges), skin-side down. Coat in oil, the NOMU rub, and seasoning. Bake in the hot oven until cooked through and flakey, 15-20 minutes.
DASHING DRIZZLE
In a small bowl, loosen the Sour Cream with water in 5ml increments until drizzling consistency. Season and set aside.
SPICY SALSA
Place a pan over high heat with a drizzle of oil. When hot, add the Corn and fry until lightly charred, 4-6 minutes (shifting occasionally). Add the chilli flakes (to taste). Fry until fragrant, 1-2 minutes (shifting constantly). Remove from the heat, toss through the drained beans, and set aside.
VEGGIE MEDLEY
Just before serving, toss the Corn & bean mix with the rinsed Salad Leaves, a drizzle of olive oil, and seasoning.
DINNER IS SERVED
Plate up the golden hake. Side with the Carrot wedges & Sunflower Seeds and the Corn salad. Drizzle over the loosened Sour Cream and sprinkle over the chopped parsley. Delish work, Chef!
Carrot - 960g
Sunflower Seeds - 40g
Fish/hake-fillets/" title="View all our recipes with Hake Fillets at eCook">Hake Fillets - 4
NOMU Spanish Rub - 20ml
Sour Cream - 125ml
Corn - 200g
Dried Chilli Flakes - 20ml
Black Beans - 240g
Salad Leaves - 80g
Fresh Parsley - 10g
Frequently Asked Questions
What is the preparation time for Golden Hake & Spicy Corn Salad?
The preparation time for Golden Hake & Spicy Corn Salad with fresh coriander & carrot wedges is between 20 and 40 minutes.
What is the total time required to make Golden Hake & Spicy Corn Salad with fresh coriander & carrot wedges?
The total time required to make Golden Hake & Spicy Corn Salad with fresh coriander & carrot wedges is between 40 and 55 minutes.
How many servings does Golden Hake & Spicy Corn Salad provide?
4 servings
What are the main ingredients in Golden Hake & Spicy Corn Salad?
Black Beans, Carrot, Corn, Dried Chilli Flakes, Fish, Fresh Parsley, Hake Fillet, Hake Fillets, NOMU Spanish Rub, Salad Leaves, Sour Cream, Sunflower Seeds
What is the nutritional information of Golden Hake & Spicy Corn Salad?
Calories: 468, Carbs: 49 grams, Fat: grams, Protein: 33.7 grams, Sugar: 16.1 grams, Salt: 628 grams
How do I prepare Golden Hake & Spicy Corn Salad?
LIVING ON A WEDGE: Preheat the oven to 200°C. Spread the carrot wedges on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). In the final 5 minutes, sprinkle over the sunflower seeds. DASHING DRIZZLE: In a small bowl, loosen the sour cream with water in 5ml increments until drizzling consistency. Season and set aside. VEGGIE MEDLEY: Just before serving, toss the corn & bean mix with the rinsed salad leaves, a drizzle of olive oil, and seasoning. SPICY SALSA: Place a pan over high heat with a drizzle of oil. When hot, add the corn and fry until lightly charred, 3-4 minutes (shifting occasionally). Add the chilli flakes (to taste). Fry until fragrant, 1-2 minutes (shifting constantly). Remove from the heat, toss through the drained beans, and set aside. DINNER IS SERVED: Plate up the golden hake. Side with the carrot wedges & sunflower seeds and the corn salad. Drizzle over the loosened sour cream and sprinkle over the chopped parsley. Delish work, Chef! THERE GOES THE FISH: When the carrot wedges have 15-20 minutes remaining, pat the hake dry with paper towel. Place on a lightly greased baking tray (or the tray with the carrot wedges), skin-side down. Coat in oil, the NOMU rub, and seasoning. Bake in the hot oven until cooked through and flakey, 15-20 minutes.
What should be prepared from my kitchen to make Golden Hake & Spicy Corn Salad?
Black Beans, Carrot, Corn, Dried Chilli Flakes, Fish, Fresh Parsley, Hake Fillet, Hake Fillets, NOMU Spanish Rub, Salad Leaves, Sour Cream, Sunflower Seeds
How many calories does Golden Hake & Spicy Corn Salad have?
468 calories
How much fat content does Golden Hake & Spicy Corn Salad have?
grams
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