eCook Meal
Hake, Aubs & Curried Yoghurt
with flaked almonds, sultanas & fresh parsley
This dish takes one’s palate on a flavour journey – from the fresh turmeric & curried yoghurt, the toasted whole spice-coated hake, to the oven roasted smoky aubergine & onion medley with pops of sweet sultanas and crunchy flaked almonds. Enjoy the ride, Chef!
Serving guide
Choose your portion size.
ROASTED
Preheat the oven to 220°C. Spread out the Aubergine chunks and the onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven for 30-35 minutes until softened, shifting halfway.
TOASTED
Using a pestle and mortar or the back of a sturdy knife, finely crush the whole spices. Alternatively, roughly chop. Place a pan over medium heat. When hot, dry toast the crushed spices for 1-2 minutes until fragrant, shifting constantly. Remove from the pan and place in a bowl with a drizzle of oil and seasoning. Pat the hake fillet dry with paper towel. Use your fingers to rub the crushed spice mixture into the flesh-side of the hake fillet.
CURRIED
In a small bowl, combine the yoghurt, the Turmeric, the curry powder, and seasoning. Add water in 5ml increments until a drizzling consistency. Set aside.
FINISHING
When the roast has 5-8 minutes remaining, scatter the sultanas and the flaked Almonds over the roast and roast for the remaining time. On completion, remove from the oven and drizzle over the lemon juice (to taste).
FRYING
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, fry the hake skin-side down for 3-4 minutes until crispy and golden. Flip and fry the other side for a further 3-4 minutes until cooked through. Remove from the pan on completion.
EATING!
Plate up the roasted Aubergine & onions. Serve the succulent spiced hake alongside and drizzle over the curried yoghurt. Garnish with the chopped parsley and there you have it!
ROASTED
Preheat the oven to 220°C. Spread out the Aubergine chunks and the onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven for 30-35 minutes until softened, shifting halfway.
TOASTED
Using a pestle and mortar or the back of a sturdy knife, finely crush the whole spices. Alternatively, roughly chop. Place a pan over medium heat. When hot, dry toast the crushed spices for 1-2 minutes until fragrant, shifting constantly. Remove from the pan and place in a bowl with a drizzle of oil and seasoning. Pat the hake fillets dry with paper towel. Use your fingers to rub the crushed spice mixture into the flesh-side of the hake fillets.
CURRIED
In a small bowl, combine the yoghurt, the Turmeric, the curry powder, and seasoning. Add water in 5ml increments until a drizzling consistency. Set aside.
FINISHING
When the roast has 5-8 minutes remaining, scatter the sultanas and the flaked Almonds over the roast and roast for the remaining time. On completion, remove from the oven and drizzle over the lemon juice (to taste).
FRYING
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, fry the hake skin-side down for 3-4 minutes until crispy and golden. Flip and fry the other side for a further 3-4 minutes until cooked through. Remove from the pan on completion.
EATING!
Plate up the roasted Aubergine & onions. Serve the succulent spiced hake alongside and drizzle over the curried yoghurt. Garnish with the chopped parsley and there you have it!
ROASTED
Preheat the oven to 220°C. Spread out the Aubergine chunks and the onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven for 30-35 minutes until softened, shifting halfway.
TOASTED
Using a pestle and mortar or the back of a sturdy knife, finely crush the whole spices. Alternatively, roughly chop. Place a pan over medium heat. When hot, dry toast the crushed spices for 1-2 minutes until fragrant, shifting constantly. Remove from the pan and place in a bowl with a drizzle of oil and seasoning. Pat the hake fillets dry with paper towel. Use your fingers to rub the crushed spice mixture into the flesh-side of the hake fillets.
CURRIED
In a small bowl, combine the yoghurt, the Turmeric, the curry powder, and seasoning. Add water in 5ml increments until a drizzling consistency. Set aside.
FINISHING
When the roast has 5-8 minutes remaining, scatter the sultanas and the flaked Almonds over the roast and roast for the remaining time. On completion, remove from the oven and drizzle over the lemon juice (to taste).
FRYING
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, fry the hake skin-side down for 3-4 minutes until crispy and golden. Flip and fry the other side for a further 3-4 minutes until cooked through. Remove from the pan on completion.
EATING!
Plate up the roasted Aubergine & onions. Serve the succulent spiced hake alongside and drizzle over the curried yoghurt. Garnish with the chopped parsley and there you have it!
ROASTED
Preheat the oven to 220°C. Spread out the Aubergine chunks and the onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven for 30-35 minutes until softened, shifting halfway.
TOASTED
Using a pestle and mortar or the back of a sturdy knife, finely crush the whole spices. Alternatively, roughly chop. Place a pan over medium heat. When hot, dry toast the crushed spices for 1-2 minutes until fragrant, shifting constantly. Remove from the pan and place in a bowl with a drizzle of oil and seasoning. Pat the hake fillets dry with paper towel. Use your fingers to rub the crushed spice mixture into the flesh-side of the hake fillets.
CURRIED
In a small bowl, combine the yoghurt, the Turmeric, the curry powder, and seasoning. Add water in 5ml increments until a drizzling consistency. Set aside.
FINISHING
When the roast has 5-8 minutes remaining, scatter the sultanas and the flaked Almonds over the roast and roast for the remaining time. On completion, remove from the oven and drizzle over the lemon juice (to taste).
FRYING
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, fry the hake skin-side down for 3-4 minutes until crispy and golden. Flip and fry the other side for a further 3-4 minutes until cooked through. Remove from the pan on completion.
EATING!
Plate up the roasted Aubergine & onions. Serve the succulent spiced hake alongside and drizzle over the curried yoghurt. Garnish with the chopped parsley and there you have it!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R149.98
for 4 servings · R37.49 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Medium Curry Powder needs 20 mlRobertsons Rajah Medium Curry Powder 100 g R29.99 · whole pack (size can't be divided)R29.99
-
Turmeric needs 10 mlCrushed Turmeric 50 g R20.99 · whole pack (size can't be divided)R20.99
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Whole Spices needs 20 mlSpice for Rice 65 g R29.99 · whole pack (size can't be divided)R29.99
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Flaked Almonds needs 60 gEveryday Raw Almonds 1 kg 1 kg at R231.99 · 6% of packR13.92
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Aubergine needs 1 kgPallada Brinjal Avg 400 g 400 g at R16.00 · 2.5× packsR40.00
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Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
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Fresh Parsley needs 15 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 10% of packR5.70
-
Lemon Juice needs 40 mlLemon Juice 500 ml 500 ml at R29.99 · 8% of packR2.40
Not in the Woolies basket — source these elsewhere:
- Line-caught Hake Fillets
- Greek Yoghurt
- Golden Sultanas
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Hake, Aubs & Curried Yoghurt?
The preparation time for Hake, Aubs & Curried Yoghurt with flaked almonds, sultanas & fresh parsley is between 15 and 30 minutes.
What is the total time required to make Hake, Aubs & Curried Yoghurt with flaked almonds, sultanas & fresh parsley?
The total time required to make Hake, Aubs & Curried Yoghurt with flaked almonds, sultanas & fresh parsley is between 35 and 50 minutes.
How many servings does Hake, Aubs & Curried Yoghurt provide?
4 servings
What are the main ingredients in Hake, Aubs & Curried Yoghurt?
Almonds, Aubergine, Fish, Golden Sultanas, Greek Yoghurt, Lemon Juice, Line-caught Hake Fillets, Medium Curry Powder, Onion, Parsley, Turmeric, Whole Spices
What is the nutritional information of Hake, Aubs & Curried Yoghurt?
Calories: 421, Carbs: 38 grams, Fat: grams, Protein: 33.4 grams, Sugar: 20.3 grams, Salt: 215 grams
How do I prepare Hake, Aubs & Curried Yoghurt?
ROASTED: Preheat the oven to 220°C. Spread out the aubergine chunks and the onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven for 30-35 minutes until softened, shifting halfway. FINISHING: When the roast has 5-8 minutes remaining, scatter the sultanas and the flaked almonds over the roast and roast for the remaining time. On completion, remove from the oven and drizzle over the lemon juice (to taste). EATING!: Plate up the roasted aubergine & onions. Serve the succulent spiced hake alongside and drizzle over the curried yoghurt. Garnish with the chopped parsley and there you have it! CURRIED: In a small bowl, combine the yoghurt, the turmeric, the curry powder, and seasoning. Add water in 5ml increments until a drizzling consistency. Set aside. FRYING: Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, fry the hake skin-side down for 3-4 minutes until crispy and golden. Flip and fry the other side for a further 3-4 minutes until cooked through. Remove from the pan on completion. TOASTED: Using a pestle and mortar or the back of a sturdy knife, finely crush the whole spices. Alternatively, roughly chop. Place a pan over medium heat. When hot, dry toast the crushed spices for 1-2 minutes until fragrant, shifting constantly. Remove from the pan and place in a bowl with a drizzle of oil and seasoning. Pat the hake fillets dry with paper towel. Use your fingers to rub the crushed spice mixture into the flesh-side of the hake fillets.
What should be prepared from my kitchen to make Hake, Aubs & Curried Yoghurt?
Almonds, Aubergine, Fish, Golden Sultanas, Greek Yoghurt, Lemon Juice, Line-caught Hake Fillets, Medium Curry Powder, Onion, Parsley, Turmeric, Whole Spices
How many calories does Hake, Aubs & Curried Yoghurt have?
421 calories
How much fat content does Hake, Aubs & Curried Yoghurt have?
grams