eCook Meal
Hake & Lemon-caper Sauce
with bulgur wheat, Danish-style feta & tomato
Be instantly transported to the seaside with the first taste of this inviting fish dish. On a bed of loaded bulgur wheat lies a tender piece of seared hake, elevated with a buttery lemon-caper sauce. Finished with a sprinkling of oregano for freshness and almonds for crunch.
Serving guide
Choose your portion size.
GOING FOR A SWIM
Boil the kettle. Using a shallow bowl, submerge the bulgur wheat in 100ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and steam for 15-20 minutes until cooked and tender. Fluff up with a fork, cover, and set aside.
DIVE INTO IT
Place a pan over a medium heat with a drizzle of oil. When hot, add the diced Onion and fry for 4-5 minutes until soft, shifting occasionally. Remove from the pan and set aside.
SURF AND SALAD
In a bowl, combine the Cucumber chunks, the tomato chunks, ½ the picked oregano, a drizzle of oil, and seasoning to taste. Set aside.
FRYING Fish
Return the pan to a medium-high heat with a drizzle of oil and a knob of butter. Pat the hake dry with paper towel and season. When the pan is hot, fry the hake, skin-side down, for 3-4 minutes until crispy and golden. Flip and fry the other side for 3-4 minutes until cooked through. Remove from the pan and set aside.
SAUCY SEAFOOD
Return the pan to a medium heat with 30g of butter. When melted, add the chopped Capers and the grated garlic, and fry for 30-60 seconds until fragrant, shifting constantly. Remove from the heat and add the juice of 1 lemon wedge and seasoning.
COMBINE BEFORE YOU DINE
When the bulgur wheat is done, add the fried Onion, ½ the chopped Almonds, the crumbled feta, seasoning, and a drizzle of oil to the bowl. Toss until combined.
YOU’LL WANT NEPTUNE’S FORKFUL
Plate up the loaded bulgur wheat and side with the Tomato salad. Serve with the seared hake drizzled with the lemon-caper sauce. Sprinkle over the remaining Oregano and Almonds. Side with any remaining lemon wedges. Dig in, Chef!
GOING FOR A SWIM
Boil the kettle. Using a shallow bowl, submerge the bulgur wheat in 200ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and steam for 15-20 minutes until cooked and tender. Fluff up with a fork, cover, and set aside.
DIVE INTO IT
Place a pan over a medium heat with a drizzle of oil. When hot, add the diced Onion and fry for 4-5 minutes until soft, shifting occasionally. Remove from the pan and set aside.
SURF AND SALAD
In a bowl, combine the Cucumber chunks, the tomato chunks, ½ the picked oregano, a drizzle of oil, and seasoning to taste. Set aside.
FRYING Fish
Return the pan to a medium-high heat with a drizzle of oil and a knob of butter. Pat the hake dry with paper towel and season. When the pan is hot, fry the hake, skin-side down, for 3-4 minutes until crispy and golden. Flip and fry the other side for 3-4 minutes until cooked through. Remove from the pan and set aside.
SAUCY SEAFOOD
Return the pan to a medium heat with 60g of butter. When melted, add the chopped Capers and the grated garlic, and fry for 30-60 seconds until fragrant, shifting constantly. Remove from the heat and add the juice of 2 lemon wedges and seasoning.
COMBINE BEFORE YOU DINE
When the bulgur wheat is done, add the fried Onion, ½ the chopped Almonds, the crumbled feta, seasoning, and a drizzle of oil to the bowl. Toss until combined.
YOU’LL WANT NEPTUNE’S FORKFUL
Plate up the loaded bulgur wheat and side with the Tomato salad. Serve with the seared hake drizzled with the lemon-caper sauce. Sprinkle over the remaining Oregano and Almonds. Side with any remaining lemon wedges. Dig in, Chef!
GOING FOR A SWIM
Boil the kettle. Using a shallow bowl, submerge the bulgur wheat in 300ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and steam for 15-20 minutes until cooked and tender. Fluff up with a fork, cover, and set aside.
DIVE INTO IT
Place a pan over a medium heat with a drizzle of oil. When hot, add the diced Onion and fry for 5-6 minutes until soft, shifting occasionally. Remove from the pan and set aside.
SURF AND SALAD
In a bowl, combine the Cucumber chunks, the tomato chunks, ½ the picked oregano, a drizzle of oil, and seasoning to taste. Set aside.
FRYING Fish
Return the pan to a medium-high heat with a drizzle of oil and a knob of butter. Pat the hake dry with paper towel and season. When the pan is hot, fry the hake, skin-side down, for 3-4 minutes until crispy and golden. Flip and fry the other side for 3-4 minutes until cooked through. Remove from the pan and set aside.
SAUCY SEAFOOD
Return the pan to a medium heat with 90g of butter. When melted, add the chopped Capers and the grated garlic, and fry for 30-60 seconds until fragrant, shifting constantly. Remove from the heat and add the juice of 3 lemon wedges and seasoning.
COMBINE BEFORE YOU DINE
When the bulgur wheat is done, add the fried Onion, ½ the chopped Almonds, the crumbled feta, seasoning, and a drizzle of oil to the bowl. Toss until combined.
YOU’LL WANT NEPTUNE’S FORKFUL
Plate up the loaded bulgur wheat and side with the Tomato salad. Serve with the seared hake drizzled with the lemon-caper sauce. Sprinkle over the remaining Oregano and Almonds. Side with any remaining lemon wedges. Dig in, Chef!
GOING FOR A SWIM
Boil the kettle. Using a shallow bowl, submerge the bulgur wheat in 400ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and steam for 15-20 minutes until cooked and tender. Fluff up with a fork, cover, and set aside.
DIVE INTO IT
Place a pan over a medium heat with a drizzle of oil. When hot, add the diced Onion and fry for 5-6 minutes until soft, shifting occasionally. Remove from the pan and set aside.
SURF AND SALAD
In a bowl, combine the Cucumber chunks, the tomato chunks, ½ the picked oregano, a drizzle of oil, and seasoning to taste. Set aside.
FRYING Fish
Return the pan to a medium-high heat with a drizzle of oil and a knob of butter. Pat the hake dry with paper towel and season. When the pan is hot, fry the hake, skin-side down, for 3-4 minutes until crispy and golden. Flip and fry the other side for 3-4 minutes until cooked through. Remove from the pan and set aside.
SAUCY SEAFOOD
Return the pan to a medium heat with 120g of butter. When melted, add the chopped Capers and the grated garlic, and fry for 30-60 seconds until fragrant, shifting constantly. Remove from the heat and add the juice of 4 lemon wedges and seasoning.
COMBINE BEFORE YOU DINE
When the bulgur wheat is done, add the fried Onion, ½ the chopped Almonds, the crumbled feta, seasoning, and a drizzle of oil to the bowl. Toss until combined.
YOU’LL WANT NEPTUNE’S FORKFUL
Plate up the loaded bulgur wheat and side with the Tomato salad. Serve with the seared hake drizzled with the lemon-caper sauce. Sprinkle over the remaining Oregano and Almonds. Side with any remaining lemon wedges. Dig in, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R192.48
for 4 servings · R48.12 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Tomatoes needs 2Tomato Puree in Tub 240 g R20.99 · whole pack (size can't be divided)R20.99
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Danish-style Feta needs 160 gSpinach & South African Feta Free Range Chicken Burgers 800 g 800 g at R99.99 · 20% of packR20.00
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Cucumber needs 200 gMini Cucumbers 350 g 350 g at R31.99 · 57% of packR18.28
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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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Almonds needs 80 gEveryday Raw Almonds 1 kg 1 kg at R231.99 · 8% of packR18.56
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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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Garlic Cloves needs 2Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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Bulgur Wheat needs 300 mlBulgur Wheat 500 g R39.99 · whole pack (size can't be divided)R39.99
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Fresh Oregano needs 15 gTomato and Oregano Bruschetta 150 g 150 g at R56.99 · 10% of packR5.70
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Capers needs 40 gNon-Pareilles Caper Berries in Vinegar 200 g 200 g at R94.99 · 20% of packR19.00
Not in the Woolies basket — source these elsewhere:
- Line-caught Hake Fillets
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Hake & Lemon-caper Sauce?
The preparation time for Hake & Lemon-caper Sauce with bulgur wheat, Danish-style feta & tomato is between 25 and 30 minutes.
What is the total time required to make Hake & Lemon-caper Sauce with bulgur wheat, Danish-style feta & tomato?
The total time required to make Hake & Lemon-caper Sauce with bulgur wheat, Danish-style feta & tomato is between 30 and 35 minutes.
How many servings does Hake & Lemon-caper Sauce provide?
4 servings
What are the main ingredients in Hake & Lemon-caper Sauce?
Almonds, Bulgur Wheat, Capers, Cucumber, Feta, Fish, Garlic, Lemon, Line-caught Hake Fillets, Onion, Oregano, Tomato
What is the nutritional information of Hake & Lemon-caper Sauce?
Calories: 650, Carbs: 68 grams, Fat: grams, Protein: 39.8 grams, Sugar: 8.7 grams, Salt: 811 grams
How do I prepare Hake & Lemon-caper Sauce?
DIVE INTO IT: Place a pan over a medium heat with a drizzle of oil. When hot, add the diced onion and fry for 4-5 minutes until soft, shifting occasionally. Remove from the pan and set aside. GOING FOR A SWIM: Boil the kettle. Using a shallow bowl, submerge the bulgur wheat in 200ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and steam for 15-20 minutes until cooked and tender. Fluff up with a fork, cover, and set aside. COMBINE BEFORE YOU DINE: When the bulgur wheat is done, add the fried onion, ½ the chopped almonds, the crumbled feta, seasoning, and a drizzle of oil to the bowl. Toss until combined. SAUCY SEAFOOD: Return the pan to a medium heat with 60g of butter. When melted, add the chopped capers and the grated garlic, and fry for 30-60 seconds until fragrant, shifting constantly. Remove from the heat and add the juice of 2 lemon wedges and seasoning. FRYING FISH: Return the pan to a medium-high heat with a drizzle of oil and a knob of butter. Pat the hake dry with paper towel and season. When the pan is hot, fry the hake, skin-side down, for 3-4 minutes until crispy and golden. Flip and fry the other side for 3-4 minutes until cooked through. Remove from the pan and set aside. YOU’LL WANT NEPTUNE’S FORKFUL: Plate up the loaded bulgur wheat and side with the tomato salad. Serve with the seared hake drizzled with the lemon-caper sauce. Sprinkle over the remaining oregano and almonds. Side with any remaining lemon wedges. Dig in, Chef! SURF AND SALAD: In a bowl, combine the cucumber chunks, the tomato chunks, ½ the picked oregano, a drizzle of oil, and seasoning to taste. Set aside.
What should be prepared from my kitchen to make Hake & Lemon-caper Sauce?
Almonds, Bulgur Wheat, Capers, Cucumber, Feta, Fish, Garlic, Lemon, Line-caught Hake Fillets, Onion, Oregano, Tomato
How many calories does Hake & Lemon-caper Sauce have?
650 calories
How much fat content does Hake & Lemon-caper Sauce have?
grams