What are the main ingredients in Mpho’s Hake & Bombay Sweet Potato?

Oil (cooking, olive or coconut), Salt & Pepper, Sugar/Sweetener/Honey, Paper Towel, Butter

What is the nutritional information of Mpho’s Hake & Bombay Sweet Potato?

Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams

How do I prepare Mpho’s Hake & Bombay Sweet Potato?

SAUCY POTATOES: When the bombay sauce has reduced, season with salt, pepper, and 1 tsp of a sweetener of choice. Add in the sweet potatoes and simmer for another 8-10 minutes until cooked through, stirring occasionally. EAT UP: Dish up the fragrant hake and green beans, and pour over the caper butter from the pan. Plate the spicy bombay sweet potatoes on the side. Garnish with a lemon wedge, the remaining coriander, and the remaining chilli to taste. Utterly delicious! TAKE IT AWAY, CHEF!: Preheat the oven to 180°C. Rinse the sweet potato and cut into bite-sized chunks. Spread out on a roasting tray, coat in oil, and season. Roast in the hot oven for 25-30 minutes until softened but not cooked through, shifting halfway. Remove from the oven on completion. A TASTE OF BOMBAY: When the sweet potato has about 10 minutes remaining, place a pot over a medium heat with a drizzle of oil. When hot, fry the diced onion for 4-6 minutes until soft. Add in the spice mix, the grated ginger, ¾ of the sliced chilli (or to taste), and ½ of the grated garlic. Fry for 1-2 minutes until fragrant, shifting constantly. Stir in the cooked chopped tomato and simmer for 4-6 minutes until slightly reduced and thickened, stirring occasionally. SNAPPY GREENS: Rinse the green beans, top and tail, and slice into thirds. Place a pan over a medium-high heat with a splash of water to cover the base. Once bubbling, simmer for 4-5 minutes until cooked al dente. Remove from the pan, drain if necessary, and set aside. IN THE MEANTIME…: Wipe down the pan and return to a medium heat with a drizzle of oil and a generous knob of butter. Drain any liquid from the capers. Pat the hake dry with paper towel and season. When the pan is hot, fry the hake skin-side down for 2-4 minutes until crispy. Flip and add in the remaining garlic, the capers, the juice of 2 lemon wedges, the green beans, and ¾ of the chopped coriander. Fry for 3-4 minutes until the hake is cooked through, gently stirring the other ingredients to combine. Remove the hake from the pan on completion.

What should be prepared from my kitchen to make Mpho’s Hake & Bombay Sweet Potato?

Oil (cooking, olive or coconut), Salt & Pepper, Sugar/Sweetener/Honey, Paper Towel, Butter

Mpho’s Hake & Bombay Sweet Potato

Name: Mpho’s Hake & Bombay Sweet Potato
Prep time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: Oil (cooking, olive or coconut); Salt & Pepper; Sugar/Sweetener/Honey; Paper Towel; Butter

With intense aromas and complex flavours, this dish is an ode to my mom’s cooking. My cheeky take on Bombay potato features sweet potato in a rich curry sauce – taste it as you go, and give it loads of love! A divine match for luscious hake and beans drizzled in lemon caper butter.

Mpho’s Hake & Bombay Sweet Potato

with a garam masala tomato sauce & caper butter green beans

Hands on Time: 30 - 45 minutes

Overall Time: 40 - 55 minutes

Download the Recipe for 2

Ingredients:

Bombay Spice Mix
Capers
Cooked Chopped Tomato
Fish
Fresh Chilli
Fresh Chillies
Fresh Coriander
Fresh Ginger
Garlic Clove
Garlic Cloves
Green Beans
Lemon
Lemons
Line-caught Hake Fillet
Line-caught Hake Fillets
Onion
Onions
Sweet Potato

From your kitchen:

Oil (cooking, olive or coconut)
Salt & Pepper
Sugar/Sweetener/Honey
Paper Towel
Butter

Photo of Mpho’s Hake & Bombay Sweet Potato

Serves 1

TAKE IT AWAY, CHEF!
Preheat the oven to 180°C. Rinse the sweet potato and cut into bite-sized chunks. Spread out on a roasting tray, coat in oil, and season. Roast in the hot oven for 20-25 minutes until softened but not cooked through, shifting halfway. Remove from the oven on completion.
SNAPPY GREENS
Rinse the green beans, top and tail, and slice into thirds. Place a pan over a medium-high heat with a splash of water to cover the base. Once bubbling, simmer for 3-4 minutes until cooked al dente. Remove from the pan, drain if necessary, and set aside.
A TASTE OF BOMBAY
When the sweet potato has about 10 minutes remaining, place a pot over a medium heat with a drizzle of oil. When hot, fry the diced onion for 3-4 minutes until soft. Add in the spice mix, the grated ginger, ¾ of the sliced chilli (or to taste), and ½ of the grated garlic. Fry for 1-2 minutes until fragrant, shifting constantly. Stir in the cooked chopped tomato and simmer for 3-5 minutes until slightly reduced and thickened, stirring occasionally.
SAUCY POTATOES
When the bombay sauce has reduced, season with salt, pepper, and ½ tsp of a sweetener of choice. Add in the sweet potatoes and simmer for another 8-10 minutes until cooked through, stirring occasionally.
IN THE MEANTIME…
Wipe down the pan and return to a medium heat with a drizzle of oil and a generous knob of butter. Drain any liquid from the capers. Pat the hake dry with paper towel and season. When the pan is hot, fry the hake skin-side down for 2-4 minutes until crispy. Flip and add in the remaining garlic, the capers, the juice of 1 lemon wedge, the green beans, and ¾ of the chopped coriander. Fry for about 3 minutes until the hake is cooked through, gently stirring the other ingredients to combine. Remove the hake from the pan on completion.
EAT UP
Dish up the fragrant hake and green beans, and pour over the caper butter from the pan. Plate the spicy bombay sweet potatoes on the side. Garnish with a lemon wedge, the remaining coriander, and the remaining chilli to taste. Utterly delicious!

Sweet Potato - 250g
Green Beans - 100g
Onion - 1
Bombay Spice Mix - 11,25ml
Fresh Ginger - 15g
Fresh Chilli - 1
Garlic Clove - 1
Cooked Chopped Tomato - 100ml
Capers - 10g
Line-caught Hake Fillet - 1
Lemon - 1
Fresh Coriander - 4g

Download the Recipe

Serves 2

TAKE IT AWAY, CHEF!
Preheat the oven to 180°C. Rinse the sweet potato and cut into bite-sized chunks. Spread out on a roasting tray, coat in oil, and season. Roast in the hot oven for 25-30 minutes until softened but not cooked through, shifting halfway. Remove from the oven on completion.
SNAPPY GREENS
Rinse the green beans, top and tail, and slice into thirds. Place a pan over a medium-high heat with a splash of water to cover the base. Once bubbling, simmer for 4-5 minutes until cooked al dente. Remove from the pan, drain if necessary, and set aside.
A TASTE OF BOMBAY
When the sweet potato has about 10 minutes remaining, place a pot over a medium heat with a drizzle of oil. When hot, fry the diced onion for 4-6 minutes until soft. Add in the spice mix, the grated ginger, ¾ of the sliced chilli (or to taste), and ½ of the grated garlic. Fry for 1-2 minutes until fragrant, shifting constantly. Stir in the cooked chopped tomato and simmer for 4-6 minutes until slightly reduced and thickened, stirring occasionally.
SAUCY POTATOES
When the bombay sauce has reduced, season with salt, pepper, and 1 tsp of a sweetener of choice. Add in the sweet potatoes and simmer for another 8-10 minutes until cooked through, stirring occasionally.
IN THE MEANTIME…
Wipe down the pan and return to a medium heat with a drizzle of oil and a generous knob of butter. Drain any liquid from the capers. Pat the hake dry with paper towel and season. When the pan is hot, fry the hake skin-side down for 2-4 minutes until crispy. Flip and add in the remaining garlic, the capers, the juice of 2 lemon wedges, the green beans, and ¾ of the chopped coriander. Fry for 3-4 minutes until the hake is cooked through, gently stirring the other ingredients to combine. Remove the hake from the pan on completion.
EAT UP
Dish up the fragrant hake and green beans, and pour over the caper butter from the pan. Plate the spicy bombay sweet potatoes on the side. Garnish with a lemon wedge, the remaining coriander, and the remaining chilli to taste. Utterly delicious!

Sweet Potato - 500g
Green Beans - 200g
Onion - 1
Bombay Spice Mix - 22,5ml
Fresh Ginger - 30g
Fresh Chilli - 1
Garlic Cloves - 2
Cooked Chopped Tomato - 200ml
Capers - 20g
Line-caught Hake Fillets - 2
Lemon - 1
Fresh Coriander - 8g

Download the Recipe

Serves 3

TAKE IT AWAY, CHEF!
Preheat the oven to 180°C. Rinse the sweet potato and cut into bite-sized chunks. Spread out on a roasting tray, coat in oil, and season. Roast in the hot oven for 25-30 minutes until softened but not cooked through, shifting halfway. Remove from the oven on completion.
SNAPPY GREENS
Rinse the green beans, top and tail, and slice into thirds. Place a pan over a medium-high heat with a splash of water to cover the base. Once bubbling, simmer for 4-5 minutes until cooked al dente. Remove from the pan, drain if necessary, and set aside.
A TASTE OF BOMBAY
When the sweet potato has about 10 minutes remaining, place a pot over a medium heat with a drizzle of oil. When hot, fry the diced onion for 4-6 minutes until soft. Add in the spice mix, the grated ginger, ¾ of the sliced chilli (or to taste), and ½ of the grated garlic. Fry for 1-2 minutes until fragrant, shifting constantly. Stir in the cooked chopped tomato and simmer for 4-6 minutes until slightly reduced and thickened, stirring occasionally.
SAUCY POTATOES
When the bombay sauce has reduced, season with salt, pepper, and 1 tsp of a sweetener of choice. Add in the sweet potatoes and simmer for another 8-10 minutes until cooked through, stirring occasionally.
IN THE MEANTIME…
Wipe down the pan and return to a medium heat with a drizzle of oil and a generous knob of butter. Drain any liquid from the capers. Pat the hake dry with paper towel and season. When the pan is hot, fry the hake skin-side down for 2-4 minutes until crispy. Flip and add in the remaining garlic, the capers, the juice of 2 lemon wedges, the green beans, and ¾ of the chopped coriander. Fry for 3-4 minutes until the hake is cooked through, gently stirring the other ingredients to combine. Remove the hake from the pan on completion.
EAT UP
Dish up the fragrant hake and green beans, and pour over the caper butter from the pan. Plate the spicy bombay sweet potatoes on the side. Garnish with a lemon wedge, the remaining coriander, and the remaining chilli to taste. Utterly delicious!

Sweet Potato - 500g
Green Beans - 200g
Onion - 1
Bombay Spice Mix - 22,5ml
Fresh Ginger - 30g
Fresh Chilli - 1
Garlic Cloves - 2
Cooked Chopped Tomato - 200ml
Capers - 20g
Line-caught Hake Fillets - 2
Lemon - 1
Fresh Coriander - 8g

Download the Recipe

Serves 4

TAKE IT AWAY, CHEF!
Preheat the oven to 180°C. Rinse the sweet potato and cut into bite-sized chunks. Spread out on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until softened but not cooked through, shifting halfway. Remove from the oven on completion.
SNAPPY GREENS
Rinse the green beans, top and tail, and slice into thirds. Place a pan over a medium-high heat with a splash of water to cover the base. Once bubbling, simmer for 5-6 minutes until cooked al dente. Remove from the pan, drain if necessary, and set aside.
A TASTE OF BOMBAY
When the sweet potato has about 15 minutes remaining, place a pot over a medium heat with a drizzle of oil. When hot, fry the diced onion for 6-8 minutes until soft. Add in the spice mix, the grated ginger, ¾ of the sliced chilli (or to taste), and ½ of the grated garlic. Fry for 1-2 minutes until fragrant, shifting constantly. Stir in the cooked chopped tomato and simmer for 6-10 minutes until slightly reduced and thickened, stirring occasionally.
SAUCY POTATOES
When the bombay sauce has reduced, season with salt, pepper, and 2 tsp of a sweetener of choice. Add in the sweet potatoes and simmer for another 10-12 minutes until cooked through, stirring occasionally.
IN THE MEANTIME…
Wipe down the pan and return to a medium heat with a drizzle of oil and a generous knob of butter. Drain any liquid from the capers. Pat the hake dry with paper towel and season. When the pan is hot, fry the hake skin-side down for 2-4 minutes until crispy. Flip and add in the remaining garlic, the capers, the juice of 1 lemon wedge, the green beans, and ¾ of the chopped coriander. Fry for about 3 minutes until the hake is cooked through, gently stirring the other ingredients to combine. Remove the hake from the pan on completion.
EAT UP
Dish up the fragrant hake and green beans, and pour over the caper butter from the pan. Plate the spicy bombay sweet potatoes on the side. Garnish with a lemon wedge, the remaining coriander, and the remaining chilli to taste. Utterly delicious!