eCook Meal
Mpho’s Hake & Bombay Sweet Potato
with a garam masala tomato sauce & caper butter green beans
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.
Serving guide
Choose your portion size.
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!
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!
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!
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!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R186.12
for 4 servings · R46.53 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Fresh Ginger needs 60 gSoya Ginger Chicken Booster Bowl™ 350 g 350 g at R99.99 · 17% of packR17.14
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Capers needs 40 gNon-Pareilles Caper Berries in Vinegar 200 g 200 g at R94.99 · 20% of packR19.00
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Fresh Coriander needs 15 gFree Range Smoked Paprika & Coriander Deboned Chicken Avg 1 kg 1 kg at R164.99 · 2% of packR2.47
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Fresh Chillies needs 2Extra Hot Habanero Chillies 50 g R15.99 · whole pack (size can't be divided)R15.99
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Lemons needs 2Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
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Cooked Chopped Tomato needs 400 mlTomato Purée 660 ml 660 ml at R53.99 · 61% of packR32.72
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Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
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Garlic Cloves needs 4Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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Green Beans needs 400 gGreen Beans in Brine 410 g 410 g at R26.99 · 98% of packR26.33
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Sweet Potato needs 1 kgMedium Potatoes 2 kg 2 kg at R44.99 · 50% of packR22.50
Not in the Woolies basket — source these elsewhere:
- Line-caught Hake Fillets
- Bombay Spice Mix
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Mpho’s Hake & Bombay Sweet Potato?
The preparation time for Mpho’s Hake & Bombay Sweet Potato with a garam masala tomato sauce & caper butter green beans is between 30 and 45 minutes.
What is the total time required to make Mpho’s Hake & Bombay Sweet Potato with a garam masala tomato sauce & caper butter green beans?
The total time required to make Mpho’s Hake & Bombay Sweet Potato with a garam masala tomato sauce & caper butter green beans is between 40 and 55 minutes.
How many servings does Mpho’s Hake & Bombay Sweet Potato provide?
4 servings
What are the main ingredients in Mpho’s Hake & Bombay Sweet Potato?
Bombay Spice Mix, Capers, Chilli, Fish, Fresh Coriander, Garlic, Ginger, Green Beans, Lemon, Line-caught Hake Fillets, Onion, Sweet Potato, Tomato
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?
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. 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. 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. 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! 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.
What should be prepared from my kitchen to make Mpho’s Hake & Bombay Sweet Potato?
Bombay Spice Mix, Capers, Chilli, Fish, Fresh Coriander, Garlic, Ginger, Green Beans, Lemon, Line-caught Hake Fillets, Onion, Sweet Potato, Tomato
How many calories does Mpho’s Hake & Bombay Sweet Potato have?
calories
How much fat content does Mpho’s Hake & Bombay Sweet Potato have?
grams