eCook Meal
Homestyle Hake Stew
with carrots, potatoes & fresh parsley
Quick, easy and super tasty! This fish stew is packed with chunky veggies swimming in a flavoursome tomato base, and is topped with fragrant fresh parsley. It is served over fluffy bulgur wheat, the perfect accompaniment to soak up all the stew juices!
Serving guide
Choose your portion size.
BULGUR BASE
Boil a full 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 on completion, replace the plate over the bowl, and set aside.
START THE STEW
Place a pot over a medium-high heat with a drizzle of oil. When hot, add the Potato pieces, the Carrot chunks, and some seasoning. Fry for 4-5 minutes, shifting occasionally, until starting to brown. Pour in the cooked chopped tomato, the stock, and 300ml of boiling water. Mix until fully combined. Reduce the heat and leave to gently simmer for 4-6 minutes, until slightly reduced.
HEY-AKE, THERE!
Pat the hake dry with a paper towel and cut into thick chunks. Coat the chunks in the rub and some seasoning. Once the stew has slightly reduced, add the coated hake chunks to the stew and leave to poach for 7-10 minutes until cooked through.
Spinach STEP
Rinse and roughly shred the Spinach. When the fish has 1-2 minutes remaining, add the shredded spinach to the stew. Mix until wilted. Season the stew to taste.
STEW, THAT WAS CLOSE!
Plate up a hearty helping of the fluffy bulgur wheat and spoon over the saucy hake stew. Sprinkle over the picked Parsley. Warm and comforting!
BULGUR BASE
Boil a full 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 on completion, replace the plate over the bowl, and set aside.
START THE STEW
Place a pot over a medium-high heat with a drizzle of oil. When hot, add the Potato pieces, the Carrot chunks, and some seasoning. Fry for 4-5 minutes, shifting occasionally, until starting to brown. Pour in the cooked chopped tomato, the stock, and 600ml of boiling water. Mix until fully combined. Reduce the heat and leave to gently simmer for 4-6 minutes, until slightly reduced.
HEY-AKE, THERE!
Pat the hake dry with a paper towel and cut into thick chunks. Coat the chunks in the rub and some seasoning. Once the stew has slightly reduced, add the coated hake chunks to the stew and leave to poach for 7-10 minutes until cooked through.
Spinach STEP
Rinse and roughly shred the Spinach. When the fish has 1-2 minutes remaining, add the shredded spinach to the stew. Mix until wilted. Season the stew to taste.
STEW, THAT WAS CLOSE!
Plate up a hearty helping of the fluffy bulgur wheat and spoon over the saucy hake stew. Sprinkle over the picked Parsley. Warm and comforting!
BULGUR BASE
Boil a full 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 on completion, replace the plate over the bowl, and set aside.
START THE STEW
Place a large pot over a medium-high heat with a drizzle of oil. When hot, add the Potato pieces, the Carrot chunks, and some seasoning. Fry for 4-5 minutes, shifting occasionally, until starting to brown. Pour in the cooked chopped tomato, the stock, and 900ml of boiling water. Mix until fully combined. Reduce the heat and leave to gently simmer for 4-6 minutes, until slightly reduced.
HEY-AKE, THERE!
Pat the hake dry with a paper towel and cut into thick chunks. Coat the chunks in the rub and some seasoning. Once the stew has slightly reduced, add the coated hake chunks to the stew and leave to poach for 7-10 minutes until cooked through.
Spinach STEP
Rinse and roughly shred the Spinach. When the fish has 1-2 minutes remaining, add the shredded spinach to the stew. Mix until wilted. Season the stew to taste.
STEW, THAT WAS CLOSE!
Plate up a hearty helping of the fluffy bulgur wheat and spoon over the saucy hake stew. Sprinkle over the picked Parsley. Warm and comforting!
BULGUR BASE
Boil a full 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 on completion, replace the plate over the bowl, and set aside.
START THE STEW
Place a large pot over a medium-high heat with a drizzle of oil. When hot, add the Potato pieces, the Carrot chunks, and some seasoning. Fry for 4-5 minutes, shifting occasionally, until starting to brown. Pour in the cooked chopped tomato, the stock, and 1.2L of boiling water. Mix until fully combined. Reduce the heat and leave to gently simmer for 4-6 minutes, until slightly reduced.
HEY-AKE, THERE!
Pat the hake dry with a paper towel and cut into thick chunks. Coat the chunks in the rub and some seasoning. Once the stew has slightly reduced, add the coated hake chunks to the stew and leave to poach for 7-10 minutes until cooked through.
Spinach STEP
Rinse and roughly shred the Spinach. When the fish has 1-2 minutes remaining, add the shredded spinach to the stew. Mix until wilted. Season the stew to taste.
STEW, THAT WAS CLOSE!
Plate up a hearty helping of the fluffy bulgur wheat and spoon over the saucy hake stew. Sprinkle over the picked Parsley. Warm and comforting!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R82.66
for 4 servings · R20.66 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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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 Parsley needs 15 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 10% of packR5.70
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Vegetable Stock needs 40 mlFresh Liquid Vegetable Stock 500 ml 500 ml at R39.99 · 8% of packR3.20
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Carrot needs 480 gBulk Large Carrots 3 kg 3 kg at R45.00 · 16% of packR7.20
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Cooked Chopped Tomato needs 400 gBulk Salad Tomatoes 1.5 kg 1.5 kg at R45.00 · 27% of packR12.00
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Potato Chunks needs 1 kgBulk Everyday Medium Potatoes 7 kg 7 kg at R69.99 · 14% of packR10.00
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Spinach needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
Not in the Woolies basket — source these elsewhere:
- Line-caught Hake Fillets
- NOMU Seafood Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Homestyle Hake Stew?
The preparation time for Homestyle Hake Stew with carrots, potatoes & fresh parsley is between 25 and 30 minutes.
What is the total time required to make Homestyle Hake Stew with carrots, potatoes & fresh parsley?
The total time required to make Homestyle Hake Stew with carrots, potatoes & fresh parsley is between 30 and 35 minutes.
How many servings does Homestyle Hake Stew provide?
4 servings
What are the main ingredients in Homestyle Hake Stew?
Bulgur Wheat, Carrot, Fish, Line-caught Hake Fillets, NOMU Seafood Rub, Parsley, Potato, Spinach, Tomato, Vegetable Stock
What is the nutritional information of Homestyle Hake Stew?
Calories: 698, Carbs: 132 grams, Fat: grams, Protein: 39.6 grams, Sugar: 13.8 grams, Salt: 2143 grams
How do I prepare Homestyle Hake Stew?
SPINACH STEP: Rinse and roughly shred the spinach. When the fish has 1-2 minutes remaining, add the shredded spinach to the stew. Mix until wilted. Season the stew to taste. START THE STEW: Place a pot over a medium-high heat with a drizzle of oil. When hot, add the potato pieces, the carrot chunks, and some seasoning. Fry for 4-5 minutes, shifting occasionally, until starting to brown. Pour in the cooked chopped tomato, the stock, and 600ml of boiling water. Mix until fully combined. Reduce the heat and leave to gently simmer for 4-6 minutes, until slightly reduced. BULGUR BASE: Boil a full 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 on completion, replace the plate over the bowl, and set aside. STEW, THAT WAS CLOSE!: Plate up a hearty helping of the fluffy bulgur wheat and spoon over the saucy hake stew. Sprinkle over the picked parsley. Warm and comforting! HEY-AKE, THERE!: Pat the hake dry with a paper towel and cut into thick chunks. Coat the chunks in the rub and some seasoning. Once the stew has slightly reduced, add the coated hake chunks to the stew and leave to poach for 7-10 minutes until cooked through.
What should be prepared from my kitchen to make Homestyle Hake Stew?
Bulgur Wheat, Carrot, Fish, Line-caught Hake Fillets, NOMU Seafood Rub, Parsley, Potato, Spinach, Tomato, Vegetable Stock
How many calories does Homestyle Hake Stew have?
698 calories
How much fat content does Homestyle Hake Stew have?
grams