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.
Lemon-caper Sauce & Hake
Lemon-caper Sauce & Hake
with bulgur wheat, Danish-style feta & tomato
Hands on Time: 15 - 20 minutes
Overall Time: 20 - 25 minutes
Ingredients:
- Almonds
- Bulgur Wheat
- Capers
- Crispy Onion Bits
- Cucumber
- Danish-style Feta
- Fish
- Fresh Oregano
- Garlic Flakes
- Lemon Juice
- Line-caught Hake Fillet
- Line-caught Hake Fillets
- Sun-Dried Tomatoes
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Water
- Paper Towel
- Butter
BULGUR TIME
Boil the kettle. Place the bulgur wheat in a pot with 150ml of boiling water, a drizzle of oil, and seasoning. Simmer until cooked through, 6-8 minutes. Drain if necessary, fluff with a fork, and set aside.
LEMON-CAPER SAUCE
While the bulgur wheat is simmering, prep the Capers, the oregano, the Cucumber, the sun-dried tomatoes, and the feta as specified in the ingredient table. Place a pan over medium heat with 30g of butter. When melted, add the chopped capers and the grated flakes, and fry until fragrant, 30-60 seconds (shifting constantly). Remove from the heat. Add ½ the lemon juice and seasoning. Remove the sauce from the pan and cover in a bowl.
FRYING Fish
Place a clean pan over 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, until crispy and golden, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and set aside.
COMBINE BEFORE YOU DINE
In a bowl, combine ½ the oregano, the Cucumber pieces, the drained sun-dried tomatoes, the drained feta, the almonds, the cooked bulgur, the remaining lemon juice, a drizzle of olive oil, and seasoning.
YOU’LL WANT NEPTUNE’S FORKFUL
Plate up the loaded bulgur wheat. Top with the seared hake. Drizzle over the lemon-caper sauce. Sprinkle over the remaining oregano and the crispy onion bits. Dig in, Chef!
BULGUR TIME
Boil the kettle. Place the bulgur wheat in a pot with 300ml of boiling water, a drizzle of oil, and seasoning. Simmer until cooked through, 6-8 minutes. Drain if necessary, fluff with a fork, and set aside.
LEMON-CAPER SAUCE
While the bulgur wheat is simmering, prep the Capers, the oregano, the Cucumber, the sun-dried tomatoes, and the feta as specified in the ingredient table. Place a pan over medium heat with 60g of butter. When melted, add the chopped capers and the grated flakes, and fry until fragrant, 30-60 seconds (shifting constantly). Remove from the heat. Add ½ the lemon juice and seasoning. Remove the sauce from the pan and cover in a bowl.
FRYING Fish
Place a clean pan over 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, until crispy and golden, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and set aside.
COMBINE BEFORE YOU DINE
In a bowl, combine ½ the oregano, the Cucumber pieces, the drained sun-dried tomatoes, the drained feta, the almonds, the cooked bulgur, the remaining lemon juice, a drizzle of olive oil, and seasoning.
YOU’LL WANT NEPTUNE’S FORKFUL
Plate up the loaded bulgur wheat. Top with the seared hake. Drizzle over the lemon-caper sauce. Sprinkle over the remaining oregano and the crispy onion bits. Dig in, Chef!
BULGUR TIME
Boil the kettle. Place the bulgur wheat in a pot with 450ml of boiling water, a drizzle of oil, and seasoning. Simmer until cooked through, 8-10 minutes. Drain if necessary, fluff with a fork, and set aside.
LEMON-CAPER SAUCE
While the bulgur wheat is simmering, prep the Capers, the oregano, the Cucumber, the sun-dried tomatoes, and the feta as specified in the ingredient table. Place a pan over medium heat with 90g of butter. When melted, add the chopped capers and the grated flakes, and fry until fragrant, 1-2 minutes (shifting constantly). Remove from the heat. Add ½ the lemon juice and seasoning. Remove the sauce from the pan and cover in a bowl.
FRYING Fish
Place a clean pan over 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, until crispy and golden, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and set aside.
COMBINE BEFORE YOU DINE
In a bowl, combine ½ the oregano, the Cucumber pieces, the drained sun-dried tomatoes, the drained feta, the almonds, the cooked bulgur, the remaining lemon juice, a drizzle of olive oil, and seasoning.
YOU’LL WANT NEPTUNE’S FORKFUL
Plate up the loaded bulgur wheat. Top with the seared hake. Drizzle over the lemon-caper sauce. Sprinkle over the remaining oregano and the crispy onion bits. Dig in, Chef!
BULGUR TIME
Boil the kettle. Place the bulgur wheat in a pot with 600ml of boiling water, a drizzle of oil, and seasoning. Simmer until cooked through, 8-10 minutes. Drain if necessary, fluff with a fork, and set aside.
LEMON-CAPER SAUCE
While the bulgur wheat is simmering, prep the Capers, the oregano, the Cucumber, the sun-dried tomatoes, and the feta as specified in the ingredient table. Place a pan over medium heat with 120g of butter. When melted, add the chopped capers and the grated flakes, and fry until fragrant, 1-2 minutes (shifting constantly). Remove from the heat. Add ½ the lemon juice and seasoning. Remove the sauce from the pan and cover in a bowl.
FRYING Fish
Place a clean pan over 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, until crispy and golden, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and set aside.
COMBINE BEFORE YOU DINE
In a bowl, combine ½ the oregano, the Cucumber pieces, the drained sun-dried tomatoes, the drained feta, the almonds, the cooked bulgur, the remaining lemon juice, a drizzle of olive oil, and seasoning.
YOU’LL WANT NEPTUNE’S FORKFUL
Plate up the loaded bulgur wheat. Top with the seared hake. Drizzle over the lemon-caper sauce. Sprinkle over the remaining oregano and the crispy onion bits. Dig in, Chef!
Frequently Asked Questions
What is the preparation time for Lemon-caper Sauce & Hake?
The preparation time for Lemon-caper Sauce & Hake with bulgur wheat, Danish-style feta & tomato is between 15 and 20 minutes.
What is the total time required to make Lemon-caper Sauce & Hake with bulgur wheat, Danish-style feta & tomato?
The total time required to make Lemon-caper Sauce & Hake with bulgur wheat, Danish-style feta & tomato is between 20 and 25 minutes.
How many servings does Lemon-caper Sauce & Hake provide?
4 servings
What are the main ingredients in Lemon-caper Sauce & Hake?
Almonds, Bulgur Wheat, Capers, Crispy Onion Bits, Cucumber, Danish-style Feta, Fish, Fresh Oregano, Garlic Flakes, Lemon Juice, Line-caught Hake Fillet, Line-caught Hake Fillets, Sun-Dried Tomatoes
What is the nutritional information of Lemon-caper Sauce & Hake?
Calories: 701, Carbs: 82 grams, Fat: grams, Protein: 43.9 grams, Sugar: 7.5 grams, Salt: 844 grams
How do I prepare Lemon-caper Sauce & Hake?
BULGUR TIME: Boil the kettle. Place the bulgur wheat in a pot with 300ml of boiling water, a drizzle of oil, and seasoning. Simmer until cooked through, 6-8 minutes. Drain if necessary, fluff with a fork, and set aside. YOU’LL WANT NEPTUNE’S FORKFUL: Plate up the loaded bulgur wheat. Top with the seared hake. Drizzle over the lemon-caper sauce. Sprinkle over the remaining oregano and the crispy onion bits. Dig in, Chef! COMBINE BEFORE YOU DINE: In a bowl, combine ½ the oregano, the cucumber pieces, the drained sun-dried tomatoes, the drained feta, the almonds, the cooked bulgur, the remaining lemon juice, a drizzle of olive oil, and seasoning. LEMON-CAPER SAUCE: While the bulgur wheat is simmering, prep the capers, the oregano, the cucumber, the sun-dried tomatoes, and the feta as specified in the ingredient table. Place a pan over medium heat with 60g of butter. When melted, add the chopped capers and the grated flakes, and fry until fragrant, 30-60 seconds (shifting constantly). Remove from the heat. Add ½ the lemon juice and seasoning. Remove the sauce from the pan and cover in a bowl. FRYING FISH: Place a clean pan over 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, until crispy and golden, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and set aside.
What should be prepared from my kitchen to make Lemon-caper Sauce & Hake?
Almonds, Bulgur Wheat, Capers, Crispy Onion Bits, Cucumber, Danish-style Feta, Fish, Fresh Oregano, Garlic Flakes, Lemon Juice, Line-caught Hake Fillet, Line-caught Hake Fillets, Sun-Dried Tomatoes
How many calories does Lemon-caper Sauce & Hake have?
701 calories
How much fat content does Lemon-caper Sauce & Hake have?
grams
Woolies Products in this dish
