eCook Meal
MOROCCAN-SPICED HAKE
with avocado hummus & roast carrot and chickpeas
Easy as pie, but far healthier than pie! Crispy roast chickpeas and carrots bring the crunch; flakey hake brings the softness; spices, lemon, and rocket bring the zing; and avo hummus brings it all together.
Serving guide
Choose your portion size.
ROAST Chickpeas & CARROTS
Preheat the oven to 180°C. Place the drained Chickpeas and carrot rounds on a roasting tray. Spread out in a single layer, coat in oil, and season. Roast in the hot oven for 20-25 minutes until the chickpeas are crispy and the carrots have softened.
MOROCCAN MARINADE
Place the Hake fillet in a bowl and pat dry with some paper towel. Coat in oil, the Moroccan Rub, a squeeze of Lemon juice, and some seasoning. Set aside to marinate for about 10 minutes.
TOAST THE SEEDS
Place the pumpkin seeds in a pan over a medium heat. Toast for 3-5 minutes until they begin to pop and turn brown. Remove from the pan on completion and set aside to cool.
SALAD LOVE
Place the rinsed green leaves, sliced Radish, and toasted pumpkin seeds in a bowl. Add some lemon zest to taste, a drizzle of oil, and some seasoning. Toss together and set aside for serving.
TASTY, FLAKY Hake
Return the pan to a medium heat with some oil and a knob of butter (optional). When hot, fry the spiced Hake skin-side down for 3-4 minutes until the skin is crispy and golden. Flip and fry the other side for 3-4 minutes until cooked through. Remove from the pan on completion.
TIME TO DINE
Plate up some crispy Chickpeas and caramelised carrots. Lay the Moroccan-spiced hake fillet on top and dollop with the avo hummus. Serve the fresh, crunchy salad on the side. Finally, garnish with the rinsed mint leaves and a lemon wedge. Magnificent, Chef!
ROAST Chickpeas & CARROTS
Preheat the oven to 180°C. Place the drained Chickpeas and carrot rounds on a roasting tray. Spread out in a single layer, coat in oil, and season. Roast in the hot oven for 20-25 minutes until the chickpeas are crispy and the carrots have softened.
MOROCCAN MARINADE
Place the Hake fillets in a bowl and pat dry with some paper towel. Coat in oil, the Moroccan Rub, a squeeze of Lemon juice, and some seasoning. Set aside to marinate for about 10 minutes.
TOAST THE SEEDS
Place the pumpkin seeds in a pan over a medium heat. Toast for 3-5 minutes until they begin to pop and turn brown. Remove from the pan on completion and set aside to cool.
SALAD LOVE
Place the rinsed green leaves, sliced Radish, and toasted pumpkin seeds in a salad bowl. Add some lemon zest to taste, a drizzle of oil, and some seasoning. Toss together and set aside for serving.
TASTY, FLAKY Hake
Return the pan to a medium heat with some oil and a knob of butter (optional). When hot, fry the spiced Hake skin-side down for 3-4 minutes until the skin is crispy and golden. Flip and fry the other side for 3-4 minutes until cooked through. Remove from the pan on completion.
TIME TO DINE
Plate up some crispy Chickpeas and caramelised carrots. Lay the Moroccan-spiced hake fillet on top and dollop with the avo hummus. Serve the fresh, crunchy salad on the side. Finally, garnish with the rinsed mint leaves and a lemon wedge. Magnificent, Chef!
ROAST Chickpeas & CARROTS
Preheat the oven to 180°C. Place the drained Chickpeas and carrot rounds on a roasting tray. Spread out in a single layer, coat in oil, and season. Roast in the hot oven for 20-25 minutes until the chickpeas are crispy and the carrots have softened.
MOROCCAN MARINADE
Place the Hake fillets in a bowl and pat dry with some paper towel. Coat in oil, the Moroccan Rub, a squeeze of Lemon juice, and some seasoning. Set aside to marinate for about 10 minutes.
TOAST THE SEEDS
Place the pumpkin seeds in a pan over a medium heat. Toast for 3-5 minutes until they begin to pop and turn brown. Remove from the pan on completion and set aside to cool.
SALAD LOVE
Place the rinsed green leaves, sliced Radish, and toasted pumpkin seeds in a salad bowl. Add some lemon zest to taste, a drizzle of oil, and some seasoning. Toss together and set aside for serving.
TASTY, FLAKY Hake
Return the pan to a medium heat with some oil and a knob of butter (optional). When hot, fry the spiced Hake skin-side down for 3-4 minutes until the skin is crispy and golden. Flip and fry the other side for 3-4 minutes until cooked through. Remove from the pan on completion.
TIME TO DINE
Plate up some crispy Chickpeas and caramelised carrots. Lay the Moroccan-spiced hake fillet on top and dollop with the avo hummus. Serve the fresh, crunchy salad on the side. Finally, garnish with the rinsed mint leaves and a lemon wedge. Magnificent, Chef!
ROAST Chickpeas & CARROTS
Preheat the oven to 180°C. Place the drained Chickpeas and carrot rounds on a roasting tray. Spread out in a single layer, coat in oil, and season. Roast in the hot oven for 25-30 minutes until the chickpeas are crispy and the carrots have softened.
MOROCCAN MARINADE
Place the Hake fillets in a large bowl and pat dry with some paper towel. Coat in oil, the Moroccan Rub, a squeeze of Lemon juice, and some seasoning. Set aside to marinate for about 10 minutes.
TOAST THE SEEDS
Place the pumpkin seeds in a large pan over a medium heat. Toast for 3-5 minutes until they begin to pop and turn brown. Remove from the pan on completion and set aside to cool.
SALAD LOVE
Place the rinsed green leaves, sliced Radish, and toasted pumpkin seeds in a salad bowl. Add some lemon zest to taste, a drizzle of oil, and some seasoning. Toss together and set aside for serving.
TASTY, FLAKY Hake
Return the pan to a medium heat with some oil and a knob of butter (optional). When hot, fry the spiced Hake skin-side down for 3-4 minutes until the skin is crispy and golden. Flip and fry the other side for 3-4 minutes until cooked through. Remove from the pan on completion.
TIME TO DINE
Plate up some crispy Chickpeas and caramelised carrots. Lay the Moroccan-spiced hake fillet on top and dollop with the avo hummus. Serve the fresh, crunchy salad on the side. Finally, garnish with the rinsed mint leaves and a lemon wedge. Magnificent, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R102.77
for 4 servings · R25.69 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Carrots needs 960 gBulk Large Carrots 3 kg 3 kg at R45.00 · 32% of packR14.40
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Pumpkin Seeds needs 40 gPumpkin Seeds 250 g 250 g at R89.99 · 16% of packR14.40
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Radish needs 80 gRadish 150 g 150 g at R21.99 · 53% of packR11.73
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Lemon needs 2Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
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Green Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
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Fresh Mint needs 10 gFresh Mint 20 g 20 g at R14.99 · 50% of packR7.50
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Chickpeas needs 240 gChilli, Chickpea & Butternut Soup Mix 600 g 600 g at R42.99 · 40% of packR17.20
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Hake Fillets needs 4Sparkling Natural Spring Water 500 ml R12.99 · whole pack (size can't be divided)R12.99
Not in the Woolies basket — source these elsewhere:
- Avocado Hummus
- NOMU Moroccan Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for MOROCCAN-SPICED HAKE?
The preparation time for MOROCCAN-SPICED HAKE with avocado hummus & roast carrot and chickpeas is between 15 and 20 minutes.
What is the total time required to make MOROCCAN-SPICED HAKE with avocado hummus & roast carrot and chickpeas?
The total time required to make MOROCCAN-SPICED HAKE with avocado hummus & roast carrot and chickpeas is between 35 and 40 minutes.
How many servings does MOROCCAN-SPICED HAKE provide?
4 servings
What are the main ingredients in MOROCCAN-SPICED HAKE?
Avocado Hummus, Carrot, Chickpeas, Fish, Fresh Mint, Green Leaves, Hake, Lemon, NOMU Moroccan Rub, Pumpkin Seeds, Radish
What is the nutritional information of MOROCCAN-SPICED HAKE?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare MOROCCAN-SPICED HAKE?
SALAD LOVE: Place the rinsed green leaves, sliced radish, and toasted pumpkin seeds in a salad bowl. Add some lemon zest to taste, a drizzle of oil, and some seasoning. Toss together and set aside for serving. TASTY, FLAKY HAKE: Return the pan to a medium heat with some oil and a knob of butter (optional). When hot, fry the spiced hake skin-side down for 3-4 minutes until the skin is crispy and golden. Flip and fry the other side for 3-4 minutes until cooked through. Remove from the pan on completion. TIME TO DINE: Plate up some crispy chickpeas and caramelised carrots. Lay the Moroccan-spiced hake fillet on top and dollop with the avo hummus. Serve the fresh, crunchy salad on the side. Finally, garnish with the rinsed mint leaves and a lemon wedge. Magnificent, Chef! TOAST THE SEEDS: Place the pumpkin seeds in a pan over a medium heat. Toast for 3-5 minutes until they begin to pop and turn brown. Remove from the pan on completion and set aside to cool. ROAST CHICKPEAS & CARROTS: Preheat the oven to 180°C. Place the drained chickpeas and carrot rounds on a roasting tray. Spread out in a single layer, coat in oil, and season. Roast in the hot oven for 20-25 minutes until the chickpeas are crispy and the carrots have softened. MOROCCAN MARINADE: Place the hake fillets in a bowl and pat dry with some paper towel. Coat in oil, the Moroccan Rub, a squeeze of lemon juice, and some seasoning. Set aside to marinate for about 10 minutes.
What should be prepared from my kitchen to make MOROCCAN-SPICED HAKE?
Avocado Hummus, Carrot, Chickpeas, Fish, Fresh Mint, Green Leaves, Hake, Lemon, NOMU Moroccan Rub, Pumpkin Seeds, Radish
How many calories does MOROCCAN-SPICED HAKE have?
calories
How much fat content does MOROCCAN-SPICED HAKE have?
grams