eCook Meal
Mediterranean Tomato Hake
with couscous, pitted kalamata olives & NOMU Spanish rub
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.
Serving guide
Choose your portion size.
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!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R112.27
for 4 servings · R28.07 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Pitted Kalamata Olives needs 100 gKalamata Olives 825 g 825 g at R149.99 · 12% of packR18.18
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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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Spinach needs 200 gWhole Spinach 350 g 350 g at R19.99 · 57% of packR11.42
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Garlic Cloves needs 2Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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Couscous needs 300 mlParboiled Long Grain White Rice 1 kg R24.99 · whole pack (size can't be divided)R24.99
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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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Red Onions needs 2Sliced Red Onions 70 g R16.99 · whole pack (size can't be divided)R16.99
Not in the Woolies basket — source these elsewhere:
- NOMU Spanish Rub
- Line-caught Hake Fillets
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
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?
Couscous, Fish, Garlic, Line-caught Hake Fillets, NOMU Spanish Rub, Parsley, Pitted Kalamata Olives, Red Onion, Spinach, Tomato
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?
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. 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. 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. 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. 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?
Couscous, Fish, Garlic, Line-caught Hake Fillets, NOMU Spanish Rub, Parsley, Pitted Kalamata Olives, Red Onion, Spinach, Tomato
How many calories does Mediterranean Tomato Hake have?
465 calories
How much fat content does Mediterranean Tomato Hake have?
grams