eCook Meal
Hake & Curried Veg at Matloha’s
with fragrant bulgur wheat & a rich tomato curry sauce
You’ve never had hake and veg this good! Your hake is pan fried in a little butter (optional), dripped with lemon, and popped on a bed of fluffy bulgur wheat. Carrot, green beans, and red onion are pickled and curried in a rich tomato sauce, making for a filling and flavour-packed accompaniment.
Serving guide
Choose your portion size.
A HERBY BOWL OF BULGUR
Boil the kettle. Using a shallow bowl, submerge the bulgur wheat and stock in 100ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff up with a fork on completion, replace the plate, and set aside for serving.
BOIL THE Carrot
Place a pot over a medium heat and pour in enough water to submerge the Carrot wedges. Once boiling, cook the carrot for 10-15 minutes until slightly softened but not cooked through. On completion, remove with a slotted spoon and plunge into a bowl of ice water for a few minutes to stop the cooking process. Rinse the coriander and finely chop.
WE WILL WOK YOU!
When the Carrot has cooled, drain and pat dry with paper towel. Place a wok or wide pan over a medium heat. Add a drizzle of oil, the grated garlic, the curry powder, and the sliced chilli (to taste). Stir fry for about 30 seconds until the garlic is slightly softened. Add in the carrot and halved green beans, and stir fry for 4-5 minutes.
PICKLE IT UP
When the Carrot is cooked through and caramelised, stir through the sliced onion and fry for 3-4 minutes until softened. Mix in the pickling sauce until combined. Allow to simmer for 2-3 minutes until the veggies are lightly glazed, stirring occasionally. On completion, season to taste and remove the pan or wok from the heat. Cover and set aside for serving.
FLAKY HAKE
Pat the hake dry with paper towel and season. Place a clean pan over a medium heat with a drizzle of oil. When hot, fry the hake skin-side down for 3-4 minutes until crispy. Flip and fry for 3-4 minutes until cooked through. During the final 30-60 seconds, baste with a knob of butter (optional) and the Lemon juice to taste. Remove from the pan on completion.
SCRUMPTIOUS…
Pile up the bulgar wheat, smother in the saucy curried veg, and top with the hake. Garnish with the chopped coriander and a Lemon wedge. Wonderful work, Chef!
A HERBY BOWL OF BULGUR
Boil the kettle. Using a shallow bowl, submerge the bulgur wheat and stock in 200ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff up with a fork on completion, replace the plate, and set aside for serving.
BOIL THE Carrot
Place a pot over a medium heat and pour in enough water to submerge the Carrot wedges. Once boiling, cook the carrot for 10-15 minutes until slightly softened but not cooked through. On completion, remove with a slotted spoon and plunge into a bowl of ice water for a few minutes to stop the cooking process.
WE WILL WOK YOU!
When the Carrot has cooled, drain and pat dry with paper towel. Place a wok or wide pan over a medium heat. Add a drizzle of oil, the grated garlic, the curry powder, and the sliced chilli (to taste). Stir fry for about 30 seconds until the garlic is slightly softened. Add in the carrot and halved green beans, and stir fry for 4-5 minutes.
PICKLE IT UP
When the Carrot is cooked through and caramelised, stir through the sliced onion and fry for 3-4 minutes until softened. Mix in the pickling sauce until combined. Allow to simmer for 3-4 minutes until the veggies are lightly glazed, stirring occasionally. On completion, season to taste and remove the pan or wok from the heat. Cover and set aside for serving.
FLAKY HAKE
Pat the hake dry with paper towel and season. Place a clean pan over a medium heat with a drizzle of oil. When hot, fry the hake skin-side down for 3-4 minutes until crispy. Flip and fry for 3-4 minutes until cooked through. During the final 30-60 seconds, baste with a knob of butter (optional) and the Lemon juice to taste. Remove from the pan on completion.
SCRUMPTIOUS…
Pile up the bulgar wheat, smother in the saucy curried veg, and top with the hake. Garnish with the chopped coriander and a Lemon wedge. Wonderful work, Chef!
A HERBY BOWL OF BULGUR
Boil the kettle. Using a shallow bowl, submerge the bulgur wheat and stock in 300ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff up with a fork on completion, replace the plate, and set aside for serving.
BOIL THE Carrot
Place a large pot over a medium heat and pour in enough water to submerge the Carrot wedges. Once boiling, cook the carrot for 20-25 minutes until slightly softened but not cooked through. On completion, remove with a slotted spoon and plunge into a bowl of ice water for a few minutes to stop the cooking process. Set aside ½ of one of your onions for use in another meal. Peel the remainder and finely slice.
WE WILL WOK YOU!
When the Carrot has cooled, drain and pat dry with paper towel. Place a wok or wide pan over a medium heat. Add a drizzle of oil, the grated garlic, the curry powder, and the sliced chilli (to taste). Stir fry for about 30 seconds until the garlic is slightly softened. Add in the carrot and halved green beans, and stir fry for 5-7 minutes.
PICKLE IT UP
When the Carrot is cooked through and caramelised, stir through the sliced onion and fry for 4-5 minutes until softened. Mix in the pickling sauce until combined. Allow to simmer for 4-5 minutes until the veggies are lightly glazed, stirring occasionally. On completion, season to taste and remove the pan or wok from the heat. Cover and set aside for serving.
FLAKY HAKE
Pat the hake dry with paper towel and season. Place a clean pan over a medium heat with a drizzle of oil. When hot, fry the hake skin-side down for 3-4 minutes until crispy. Flip and fry for 3-4 minutes until cooked through. During the final 30-60 seconds, baste with a knob of butter (optional) and the Lemon juice to taste. Remove from the pan on completion.
SCRUMPTIOUS…
Pile up the bulgar wheat, smother in the saucy curried veg, and top with the hake. Garnish with the chopped coriander and a Lemon wedge. Wonderful work, Chef!
A HERBY BOWL OF BULGUR
Boil the kettle. Using a shallow bowl, submerge the bulgur wheat and stock in 400ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff up with a fork on completion, replace the plate, and set aside for serving.
BOIL THE Carrot
Place a large pot over a medium heat and pour in enough water to submerge the Carrot wedges. Once boiling, cook the carrot for 20-25 minutes until slightly softened but not cooked through. On completion, remove with a slotted spoon and plunge into a bowl of ice water for a few minutes to stop the cooking process.
WE WILL WOK YOU!
When the Carrot has cooled, drain and pat dry with paper towel. Place a large wok or wide pan over a medium heat. Add a drizzle of oil, the grated garlic, the curry powder, and the sliced chilli (to taste). Stir fry for about 30 seconds until the garlic is slightly softened. Add in the carrot and halved green beans, and stir fry for 5-7 minutes.
PICKLE IT UP
When the Carrot is cooked through and caramelised, stir through the sliced onion and fry for 5-6 minutes until softened. Mix in the pickling sauce until combined. Allow to simmer for 4-5 minutes until the veggies are lightly glazed, stirring occasionally. On completion, season to taste and remove the pan or wok from the heat. Cover and set aside for serving.
FLAKY HAKE
Pat the hake dry with paper towel and season. Place a large, clean pan over a medium heat with a drizzle of oil. When hot, fry the hake skin-side down for 3-4 minutes until crispy. Flip and fry for 3-4 minutes until cooked through. During the final 30-60 seconds, baste with a knob of butter (optional) and the Lemon juice to taste. Remove from the pan on completion.
SCRUMPTIOUS…
Pile up the bulgar wheat, smother in the saucy curried veg, and top with the hake. Garnish with the chopped coriander and a Lemon wedge. Wonderful work, Chef!
Bulgur Wheat - 400ml
Vegetable Stock - 20ml
Carrots - 1
Garlic Cloves - 3
Mild Curry Powder - 20ml
Fresh Chillies - 2
Green Beans - 320g
Red Onions - 2
Pickling Sauce - 275ml
Line-caught Hake Fillets - 4
Lemons - 2
Fresh Coriander - 10g
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R152.25
for 4 servings · R38.06 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Lemons needs 2Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
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Vegetable Stock needs 20 mlFresh Liquid Vegetable Stock 500 ml 500 ml at R39.99 · 4% of packR1.60
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Fresh Coriander needs 10 gFree Range Smoked Paprika & Coriander Deboned Chicken Avg 1 kg 1 kg at R164.99 · 1% of packR1.65
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Bulgur Wheat needs 400 mlBulgur Wheat 500 g R39.99 · whole pack (size can't be divided)R39.99
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Fresh Chillies needs 2Extra Hot Habanero Chillies 50 g R15.99 · whole pack (size can't be divided)R15.99
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Garlic Cloves needs 3Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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Red Onions needs 2Sliced Red Onions 70 g R16.99 · whole pack (size can't be divided)R16.99
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Green Beans needs 320 gGreen Beans in Brine 410 g 410 g at R26.99 · 78% of packR21.07
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Carrots needs 1Medium Carrots 500 g R11.99 · whole pack (size can't be divided)R11.99
Not in the Woolies basket — source these elsewhere:
- Line-caught Hake Fillets
- Pickling Sauce
- Mild Curry Powder
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Hake & Curried Veg at Matloha’s?
The preparation time for Hake & Curried Veg at Matloha’s with fragrant bulgur wheat & a rich tomato curry sauce is between 35 and 55 minutes.
What is the total time required to make Hake & Curried Veg at Matloha’s with fragrant bulgur wheat & a rich tomato curry sauce?
The total time required to make Hake & Curried Veg at Matloha’s with fragrant bulgur wheat & a rich tomato curry sauce is between 35 and 60 minutes.
How many servings does Hake & Curried Veg at Matloha’s provide?
4 servings
What are the main ingredients in Hake & Curried Veg at Matloha’s?
Bulgur Wheat, Carrot, Chilli, Fish, Fresh Coriander, Garlic, Green Beans, Lemon, Line-caught Hake Fillets, Mild Curry Powder, Pickling Sauce, Red Onion, Vegetable Stock
What is the nutritional information of Hake & Curried Veg at Matloha’s?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare Hake & Curried Veg at Matloha’s?
FLAKY HAKE: Pat the hake dry with paper towel and season. Place a clean pan over a medium heat with a drizzle of oil. When hot, fry the hake skin-side down for 3-4 minutes until crispy. Flip and fry for 3-4 minutes until cooked through. During the final 30-60 seconds, baste with a knob of butter (optional) and the lemon juice to taste. Remove from the pan on completion. SCRUMPTIOUS…: Pile up the bulgar wheat, smother in the saucy curried veg, and top with the hake. Garnish with the chopped coriander and a lemon wedge. Wonderful work, Chef! BOIL THE CARROT: Place a pot over a medium heat and pour in enough water to submerge the carrot wedges. Once boiling, cook the carrot for 10-15 minutes until slightly softened but not cooked through. On completion, remove with a slotted spoon and plunge into a bowl of ice water for a few minutes to stop the cooking process. A HERBY BOWL OF BULGUR: Boil the kettle. Using a shallow bowl, submerge the bulgur wheat and stock in 200ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff up with a fork on completion, replace the plate, and set aside for serving. PICKLE IT UP: When the carrot is cooked through and caramelised, stir through the sliced onion and fry for 3-4 minutes until softened. Mix in the pickling sauce until combined. Allow to simmer for 3-4 minutes until the veggies are lightly glazed, stirring occasionally. On completion, season to taste and remove the pan or wok from the heat. Cover and set aside for serving. WE WILL WOK YOU!: When the carrot has cooled, drain and pat dry with paper towel. Place a wok or wide pan over a medium heat. Add a drizzle of oil, the grated garlic, the curry powder, and the sliced chilli (to taste). Stir fry for about 30 seconds until the garlic is slightly softened. Add in the carrot and halved green beans, and stir fry for 4-5 minutes.
What should be prepared from my kitchen to make Hake & Curried Veg at Matloha’s?
Bulgur Wheat, Carrot, Chilli, Fish, Fresh Coriander, Garlic, Green Beans, Lemon, Line-caught Hake Fillets, Mild Curry Powder, Pickling Sauce, Red Onion, Vegetable Stock
How many calories does Hake & Curried Veg at Matloha’s have?
calories
How much fat content does Hake & Curried Veg at Matloha’s have?
grams