eCook Meal
Hake & Quinoa Medley
with a herbed yoghurt drizzle
The definition of fresh flavour, Chef! A bed of garlic-infused quinoa is topped with a pan-fried piece of perfect hake. Complemented with a zesty de-seeded, half-moon cucumber salad with baby tomatoes & onion, together with a dill & parsley yoghurt.
Serving guide
Choose your portion size.
FRESH SALAD
Using a spoon or a knife, gently scoop out the seeds from the Cucumber and cut into half-moons. In a bowl, add the lemon juice (to taste), and a sweetener (optional). Add the halved tomatoes, the sliced cucumber, and ¼ of the sliced onion (to taste). Toss to combine and season.
GARLICKY Quinoa
Place a pot over medium heat with a drizzle of oil. When hot, fry the remaining sliced Onion until soft and lightly golden, 4-5 minutes. Add grated Garlic and fry until fragrant, 30-60 seconds. Add the rinsed quinoa, and 150ml of water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the tails have popped out, 12-15 minutes. Remove from the heat and drain (if necessary). Set aside to steam, about 5 minutes.
HERBACEOUS Yoghurt
Rinse the mixed herbs and roughly chop. In a bowl, combine the Yoghurt with ½ the chopped herbs. Loosen with water in 5ml increments until drizzling consistency. Season and set aside.
HEAVENLY HAKE
Place a pan over medium heat with a drizzle of oil. Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season.
DIVE INTO DINNER
Dish up the Quinoa and top with the hake. Serve the tangy Cucumber & tomato salad on the side. Drizzle it all with the herb yoghurt and garnish with the remaining chopped herbs. Well done, Chef!
FRESH SALAD
Using a spoon or a knife, gently scoop out the seeds from the Cucumber and cut into half-moons. In a bowl, add the lemon juice (to taste), and a sweetener (optional). Add the halved tomatoes, the sliced cucumber, and ¼ of the sliced onion (to taste). Toss to combine and season.
GARLICKY Quinoa
Place a pot over medium heat with a drizzle of oil. When hot, fry the remaining sliced Onion until soft and lightly golden, 4-5 minutes. Add grated Garlic and fry until fragrant, 30-60 seconds. Add the rinsed quinoa, and 300ml of water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the tails have popped out, 12-15 minutes. Remove from the heat and drain (if necessary). Set aside to steam, about 5 minutes.
HERBACEOUS Yoghurt
Rinse the mixed herbs and roughly chop. In a bowl, combine the Yoghurt with ½ the chopped herbs. Loosen with water in 5ml increments until drizzling consistency. Season and set aside.
HEAVENLY HAKE
Place a pan over medium heat with a drizzle of oil. Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season.
DIVE INTO DINNER
Dish up the Quinoa and top with the hake. Serve the tangy Cucumber & tomato salad on the side. Drizzle it all with the herb yoghurt and garnish with the remaining chopped herbs. Well done, Chef!
FRESH SALAD
Using a spoon or a knife, gently scoop out the seeds from the Cucumber and cut into half-moons. In a bowl, add the lemon juice (to taste), and a sweetener (optional). Add the halved tomatoes, the sliced cucumber, and ¼ of the sliced onion (to taste). Toss to combine and season.
GARLICKY Quinoa
Place a pot over medium heat with a drizzle of oil. When hot, fry the remaining sliced Onion until soft and lightly golden, 5-6 minutes. Add grated Garlic and fry until fragrant, 30-60 seconds. Add the rinsed quinoa, and 450ml of water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the tails have popped out, 12-15 minutes. Remove from the heat and drain (if necessary). Set aside to steam, about 5 minutes.
HERBACEOUS Yoghurt
Rinse the mixed herbs and roughly chop. In a bowl, combine the Yoghurt with ½ the chopped herbs. Loosen with water in 5ml increments until drizzling consistency. Season and set aside.
HEAVENLY HAKE
Place a pan over medium heat with a drizzle of oil. Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season.
DIVE INTO DINNER
Dish up the Quinoa and top with the hake. Serve the tangy Cucumber & tomato salad on the side. Drizzle it all with the herb yoghurt and garnish with the remaining chopped herbs. Well done, Chef!
FRESH SALAD
Using a spoon or a knife, gently scoop out the seeds from the Cucumber and cut into half-moons. In a bowl, add the lemon juice (to taste), and a sweetener (optional). Add the halved tomatoes, the sliced cucumber, and ¼ of the sliced onion (to taste). Toss to combine and season.
GARLICKY Quinoa
Place a pot over medium heat with a drizzle of oil. When hot, fry the remaining sliced Onion until soft and lightly golden, 5-6 minutes. Add grated Garlic and fry until fragrant, 30-60 seconds. Add the rinsed quinoa, and 600ml of water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the tails have popped out, 12-15 minutes. Remove from the heat and drain (if necessary). Set aside to steam, about 5 minutes.
HERBACEOUS Yoghurt
Rinse the mixed herbs and roughly chop. In a bowl, combine the Yoghurt with ½ the chopped herbs. Loosen with water in 5ml increments until drizzling consistency. Season and set aside.
HEAVENLY HAKE
Place a pan over medium heat with a drizzle of oil. Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season.
DIVE INTO DINNER
Dish up the Quinoa and top with the hake. Serve the tangy Cucumber & tomato salad on the side. Drizzle it all with the herb yoghurt and garnish with the remaining chopped herbs. Well done, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R110.92
for 4 servings · R27.73 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Cucumber needs 400 gMini Cucumbers 350 g 350 g at R31.99 · 1.14× packR36.56
-
Quinoa needs 200 mlBBQ Flavoured Quinoa Chips 40 g R19.99 · whole pack (size can't be divided)R19.99
-
Low Fat Plain Yoghurt needs 160 mlAyrshire Low Fat Strawberry & Litchi Flavoured Drinking Yoghurt 300 ml 300 ml at R19.99 · 53% of packR10.66
-
Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
-
Garlic Cloves needs 4Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
-
Lemon Juice needs 40 mlLemon Juice 500 ml 500 ml at R29.99 · 8% of packR2.40
-
Mixed Herbs needs 20 gBoursin® High Fat Soft Cheese with Garlic & Mixed Herbs 150 g 150 g at R84.99 · 13% of packR11.33
Not in the Woolies basket — source these elsewhere:
- Baby Tomatoes
- Line-caught Hake Fillets
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Hake & Quinoa Medley?
The preparation time for Hake & Quinoa Medley with a herbed yoghurt drizzle is between 20 and 40 minutes.
What is the total time required to make Hake & Quinoa Medley with a herbed yoghurt drizzle?
The total time required to make Hake & Quinoa Medley with a herbed yoghurt drizzle is between 35 and 55 minutes.
How many servings does Hake & Quinoa Medley provide?
4 servings
What are the main ingredients in Hake & Quinoa Medley?
Baby Tomato, Cucumber, Fish, Garlic, Lemon Juice, Line-caught Hake Fillets, Mixed Herbs, Onion, Quinoa, Yoghurt
What is the nutritional information of Hake & Quinoa Medley?
Calories: 453, Carbs: 57 grams, Fat: grams, Protein: 34.9 grams, Sugar: 11 grams, Salt: 248.5 grams
How do I prepare Hake & Quinoa Medley?
DIVE INTO DINNER: Dish up the quinoa and top with the hake. Serve the tangy cucumber & tomato salad on the side. Drizzle it all with the herb yoghurt and garnish with the remaining chopped herbs. Well done, Chef! FRESH SALAD: Using a spoon or a knife, gently scoop out the seeds from the cucumber and cut into half-moons. In a bowl, add the lemon juice (to taste), and a sweetener (optional). Add the halved tomatoes, the sliced cucumber, and ¼ of the sliced onion (to taste). Toss to combine and season. GARLICKY QUINOA: Place a pot over medium heat with a drizzle of oil. When hot, fry the remaining sliced onion until soft and lightly golden, 4-5 minutes. Add grated garlic and fry until fragrant, 30-60 seconds. Add the rinsed quinoa, and 300ml of water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the tails have popped out, 12-15 minutes. Remove from the heat and drain (if necessary). Set aside to steam, about 5 minutes. HERBACEOUS YOGHURT: Rinse the mixed herbs and roughly chop. In a bowl, combine the yoghurt with ½ the chopped herbs. Loosen with water in 5ml increments until drizzling consistency. Season and set aside. HEAVENLY HAKE: Place a pan over medium heat with a drizzle of oil. Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season.
What should be prepared from my kitchen to make Hake & Quinoa Medley?
Baby Tomato, Cucumber, Fish, Garlic, Lemon Juice, Line-caught Hake Fillets, Mixed Herbs, Onion, Quinoa, Yoghurt
How many calories does Hake & Quinoa Medley have?
453 calories
How much fat content does Hake & Quinoa Medley have?
grams