Mediterranean Tomato Hake

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

with couscous, pitted kalamata olives & NOMU Spanish rub

4.8

Hands on Time: 20 - 25 minutes

Overall Time: 30 - 35 minutes

Ingredients:

From your kitchen:

  • Oil (cooking, olive or coconut)
  • Salt & Pepper
  • Water
  • Sugar/Sweetener/Honey
  • Paper Towel
  • Butter (optional)
Photo of Mediterranean Tomato Hake
  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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!

  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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!

  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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!

  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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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