Take a culinary trip to the Mediterranean – without leaving your kitchen. A generous serving of parsley-laced couscous is sided with a tomato-based sauce, layered with olives, wilted spinach & NOMU Spanish rub. Crispy-skinned hake completes this no-fuss but flavourful meal.
Mediterranean Tomato Hake
Mediterranean Tomato Hake
with couscous, pitted kalamata olives & NOMU Spanish rub
Hands on Time: 20 - 25 minutes
Overall Time: 30 - 35 minutes
Ingredients:
- Cooked Chopped Tomato
- Couscous
- Fish
- Fresh Parsley
- Garlic Clove
- Garlic Cloves
- Line-caught Hake Fillet
- Line-caught Hake Fillets
- NOMU Spanish Rub
- Pitted Kalamata Olives
- Red Onion
- Red Onions
- Spinach
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Water
- Sugar/Sweetener/Honey
- Paper Towel
- Butter (optional)
PARSLEY Couscous
Boil a full kettle. Place the Couscous in a bowl with 100ml of boiling water. Stir through a drizzle of olive oil and seasoning. Cover and steam until rehydrated, 5-8 minutes. Toss through ½ the chopped parsley and set aside.
MEDITERRANEAN SAUCE
Place a pot over medium heat with a drizzle of oil. When hot, add the diced onion and fry until soft, 3-4 minutes (shifting occasionally). Add the grated garlic and the NOMU rub and fry until fragrant (shifting constantly). Add the cooked chopped tomato and 100ml of water. Reduce the heat slightly and simmer until slightly reduced and thickened, 8-10 minutes.
CRISPY-SKIN HAKE
Place a pan over medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry until cooked through, 3-4 minutes. Season.
FINAL PREP
Rinse and halve the olives. Rinse and roughly shred the Spinach. When the sauce is done, add the halved olives and the rinsed spinach to the sauce. Mix until the spinach is wilted. Stir through a sweetener and seasoning.
A MEMORABLE MEAL
Plate up the fluffy Couscous. Side with the tomato sauce topped with the hake. Sprinkle over the remaining parsley. Time to dine, Chef!
PARSLEY Couscous
Boil a full kettle. Place the Couscous in a bowl with 200ml of boiling water. Stir through a drizzle of olive oil and seasoning. Cover and steam until rehydrated, 5-8 minutes. Toss through ½ the chopped parsley and set aside.
MEDITERRANEAN SAUCE
Place a pot over medium heat with a drizzle of oil. When hot, add the diced onion and fry until soft, 3-4 minutes (shifting occasionally). Add the grated garlic and the NOMU rub and fry until fragrant (shifting constantly). Add the cooked chopped tomato and 200ml of water. Reduce the heat slightly and simmer until slightly reduced and thickened, 8-10 minutes.
CRISPY-SKIN HAKE
Place a pan over medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry until cooked through, 3-4 minutes. Season.
FINAL PREP
Rinse and halve the olives. Rinse and roughly shred the Spinach. When the sauce is done, add the halved olives and the rinsed spinach to the sauce. Mix until the spinach is wilted. Stir through a sweetener and seasoning.
A MEMORABLE MEAL
Plate up the fluffy Couscous. Side with the tomato sauce topped with the hake. Sprinkle over the remaining parsley. Time to dine, Chef!
PARSLEY Couscous
Boil a full kettle. Place the Couscous in a bowl with 300ml of boiling water. Stir through a drizzle of olive oil and seasoning. Cover and steam until rehydrated, 5-8 minutes. Toss through ½ the chopped parsley and set aside.
MEDITERRANEAN SAUCE
Place a pot over medium heat with a drizzle of oil. When hot, add the diced onion and fry until soft, 4-5 minutes (shifting occasionally). Add the grated garlic and the NOMU rub and fry until fragrant (shifting constantly). Add the cooked chopped tomato and 300ml of water. Reduce the heat slightly and simmer until slightly reduced and thickened, 10-12 minutes.
CRISPY-SKIN HAKE
Place a pan over medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry until cooked through, 3-4 minutes. Season.
FINAL PREP
Rinse and halve the olives. Rinse and roughly shred the Spinach. When the sauce is done, add the halved olives and the rinsed spinach to the sauce. Mix until the spinach is wilted. Stir through a sweetener and seasoning.
A MEMORABLE MEAL
Plate up the fluffy Couscous. Side with the tomato sauce topped with the hake. Sprinkle over the remaining parsley. Time to dine, Chef!
PARSLEY Couscous
Boil a full kettle. Place the Couscous in a bowl with 400ml of boiling water. Stir through a drizzle of olive oil and seasoning. Cover and steam until rehydrated, 5-8 minutes. Toss through ½ the chopped parsley and set aside.
MEDITERRANEAN SAUCE
Place a pot over medium heat with a drizzle of oil. When hot, add the diced onion and fry until soft, 4-5 minutes (shifting occasionally). Add the grated garlic and the NOMU rub and fry until fragrant (shifting constantly). Add the cooked chopped tomato and 400ml of water. Reduce the heat slightly and simmer until slightly reduced and thickened, 12-15 minutes.
CRISPY-SKIN HAKE
Place a pan over medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry until cooked through, 3-4 minutes. Season.
FINAL PREP
Rinse and halve the olives. Rinse and roughly shred the Spinach. When the sauce is done, add the halved olives and the rinsed spinach to the sauce. Mix until the spinach is wilted. Stir through a sweetener and seasoning.
A MEMORABLE MEAL
Plate up the fluffy Couscous. Side with the tomato sauce topped with the hake. Sprinkle over the remaining parsley. Time to dine, Chef!
Frequently Asked Questions
What is the preparation time for Mediterranean Tomato Hake?
The preparation time for Mediterranean Tomato Hake with couscous, pitted kalamata olives & NOMU Spanish rub is between 20 and 25 minutes.
What is the total time required to make Mediterranean Tomato Hake with couscous, pitted kalamata olives & NOMU Spanish rub?
The total time required to make Mediterranean Tomato Hake with couscous, pitted kalamata olives & NOMU Spanish rub is between 30 and 35 minutes.
How many servings does Mediterranean Tomato Hake provide?
4 servings
What are the main ingredients in Mediterranean Tomato Hake?
Cooked Chopped Tomato, Couscous, Fish, Fresh Parsley, Garlic Clove, Garlic Cloves, Line-caught Hake Fillet, Line-caught Hake Fillets, NOMU Spanish Rub, Pitted Kalamata Olives, Red Onion, Red Onions, Spinach
What is the nutritional information of Mediterranean Tomato Hake?
Calories: 465, Carbs: 58 grams, Fat: grams, Protein: 35.5 grams, Sugar: 13.3 grams, Salt: 1391 grams
How do I prepare Mediterranean Tomato Hake?
PARSLEY COUSCOUS: Boil a full kettle. Place the couscous in a bowl with 200ml of boiling water. Stir through a drizzle of olive oil and seasoning. Cover and steam until rehydrated, 5-8 minutes. Toss through ½ the chopped parsley and set aside. MEDITERRANEAN SAUCE: Place a pot over medium heat with a drizzle of oil. When hot, add the diced onion and fry until soft, 3-4 minutes (shifting occasionally). Add the grated garlic and the NOMU rub and fry until fragrant (shifting constantly). Add the cooked chopped tomato and 200ml of water. Reduce the heat slightly and simmer until slightly reduced and thickened, 8-10 minutes. CRISPY-SKIN HAKE: Place a pan over medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry until cooked through, 3-4 minutes. Season. FINAL PREP: Rinse and halve the olives. Rinse and roughly shred the spinach. When the sauce is done, add the halved olives and the rinsed spinach to the sauce. Mix until the spinach is wilted. Stir through a sweetener and seasoning. A MEMORABLE MEAL: Plate up the fluffy couscous. Side with the tomato sauce topped with the hake. Sprinkle over the remaining parsley. Time to dine, Chef!
What should be prepared from my kitchen to make Mediterranean Tomato Hake?
Cooked Chopped Tomato, Couscous, Fish, Fresh Parsley, Garlic Clove, Garlic Cloves, Line-caught Hake Fillet, Line-caught Hake Fillets, NOMU Spanish Rub, Pitted Kalamata Olives, Red Onion, Red Onions, Spinach
How many calories does Mediterranean Tomato Hake have?
465 calories
How much fat content does Mediterranean Tomato Hake have?
grams
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