eCook Meal
Niçoise-style Salad & Hake
with baby potatoes, green beans & pickled red onion
This delicious Niçoise salad recipe is summer on a plate. Perfectly grilled and flaked hake is paired with baby potatoes, crunchy green beans, tangy pickled red onions, and salty pops of capers. Tossed in the most delicious Dijon mustard dressing. Quick, yummy, and full of flavour!
Serving guide
Choose your portion size.
BABY TOTS
Place the halved baby potatoes in a pot of salted water over high heat. Pop on the lid and bring to the boil. Once boiling, remove the lid, and reduce the heat. Simmer for 20-25 minutes until cooked through and soft. Remove from the heat and drain. Cover with the lid to keep warm.
IN A PICKLE
While the potatoes are boiling, peel and thinly slice a ¼ of the onion and place in a bowl. Add the Dressing and 5ml of a sweetener of choice. Toss until combined and set aside to pickle.
PREPARATION STATION
Rinse and trim the green beans. Cut the Cucumber into half-moons. Roughly dice ½ the tomato. Rinse and roughly shred the salad leaves. Drain and roughly chop the capers.
BEAN THERE, CHEF!
Place a pan over medium-high heat with a splash of water. When starting to bubble, simmer the trimmed green beans for 3-4 minutes until cooked al dente. Toss with a drizzle of oil, season, and remove from the pan.
IT’S A FRY-UP
Return the pan to a medium-high heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel and season. When the pan is hot, fry the hake, skin-side down, for 3-4 minutes until crispy. Flip, and fry the other side for 3-4 minutes until cooked through. Remove from the pan and place on a chopping board. Using two forks, one to secure the hake and the other to flake, gently flake the hake. Discard the skin, if preferred. Season to taste.
TASTY SALAD
Drain the Dressing from the onion and place the dressing in a bowl. Set the pickled onion aside. To the bowl with the dressing, add the boiled potatoes, the chopped capers, the diced tomato, the Cucumber half-moons, a drizzle of olive oil, and the cooked green beans. Toss until combined and season to taste.
TIME TO DINE
Make a bed of the shredded salad leaves. Top with niçoise-style salad, the flaked hake, and the pickled onion. Voilà, Chef!
BABY TOTS
Place the halved baby potatoes in a pot of salted water over high heat. Pop on the lid and bring to the boil. Once boiling, remove the lid, and reduce the heat. Simmer for 20-25 minutes until cooked through and soft. Remove from the heat and drain. Cover with the lid to keep warm.
IN A PICKLE
While the potatoes are boiling, peel and thinly slice ½ the onion and place in a bowl. Add the Dressing and 10ml of a sweetener of choice. Toss until combined and set aside to pickle.
PREPARATION STATION
Rinse and trim the green beans. Cut the Cucumber into half-moons. Roughly dice the tomato. Rinse and roughly shred the salad leaves. Drain and roughly chop the capers.
BEAN THERE, CHEF!
Place a pan over medium-high heat with a splash of water. When starting to bubble, simmer the trimmed green beans for 4-5 minutes until cooked al dente. Toss with a drizzle of oil, season, and remove from the pan.
IT’S A FRY-UP
Return the pan to a medium-high heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel and season. When the pan is hot, fry the hake, skin-side down, for 3-4 minutes until crispy. Flip, and fry the other side for 3-4 minutes until cooked through. Remove from the pan and place on a chopping board. Using two forks, one to secure the hake and the other to flake, gently flake the hake. Discard the skin, if preferred. Season to taste.
TASTY SALAD
Drain the Dressing from the onion and place the dressing in a bowl. Set the pickled onion aside. To the bowl with the dressing, add the boiled potatoes, the chopped capers, the diced tomato, the Cucumber half-moons, a drizzle of olive oil, and the cooked green beans. Toss until combined and season to taste.
TIME TO DINE
Make a bed of the shredded salad leaves. Top with niçoise-style salad, the flaked hake, and the pickled onion. Voilà, Chef!
BABY TOTS
Place the halved baby potatoes in a pot of salted water over high heat. Pop on the lid and bring to the boil. Once boiling, remove the lid, and reduce the heat. Simmer for 25-30 minutes until cooked through and soft. Remove from the heat and drain. Cover with the lid to keep warm.
IN A PICKLE
While the potatoes are boiling, peel and thinly slice ¾ of the onion and place in a bowl. Add the Dressing and 15ml of a sweetener of choice. Toss until combined and set aside to pickle.
PREPARATION STATION
Rinse and trim the green beans. Cut the Cucumber into half-moons. Roughly dice 1½ of the tomatoes. Rinse and roughly shred the salad leaves. Drain and roughly chop the capers.
BEAN THERE, CHEF!
Place a pan over medium-high heat with a splash of water. When starting to bubble, simmer the trimmed green beans for 5-6 minutes until cooked al dente. Toss with a drizzle of oil, season, and remove from the pan.
IT’S A FRY-UP
Return the pan to a medium-high heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel and season. When the pan is hot, fry the hake, skin-side down, for 3-4 minutes until crispy. Flip, and fry the other side for 3-4 minutes until cooked through. Remove from the pan and place on a chopping board. Using two forks, one to secure the hake and the other to flake, gently flake the hake. Discard the skin, if preferred. Season to taste.
TASTY SALAD
Drain the Dressing from the onion and place the dressing in a bowl. Set the pickled onion aside. To the bowl with the dressing, add the boiled potatoes, the chopped capers, the diced tomato, the Cucumber half-moons, a drizzle of olive oil, and the cooked green beans. Toss until combined and season to taste.
TIME TO DINE
Make a bed of the shredded salad leaves. Top with niçoise-style salad, the flaked hake, and the pickled onion. Voilà, Chef!
BABY TOTS
Place the halved baby potatoes in a pot of salted water over high heat. Pop on the lid and bring to the boil. Once boiling, remove the lid, and reduce the heat. Simmer for 25-30 minutes until cooked through and soft. Remove from the heat and drain. Cover with the lid to keep warm.
IN A PICKLE
While the potatoes are boiling, peel and thinly slice the onion and place in a bowl. Add the Dressing and 20ml of a sweetener of choice. Toss until combined and set aside to pickle.
PREPARATION STATION
Rinse and trim the green beans. Cut the Cucumber into half-moons. Roughly dice the tomatoes. Rinse and roughly shred the salad leaves. Drain and roughly chop the capers.
BEAN THERE, CHEF!
Place a pan over medium-high heat with a splash of water. When starting to bubble, simmer the trimmed green beans for 6-7 minutes until cooked al dente. Toss with a drizzle of oil, season, and remove from the pan.
IT’S A FRY-UP
Return the pan to a medium-high heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel and season. When the pan is hot, fry the hake, skin-side down, for 3-4 minutes until crispy. Flip, and fry the other side for 3-4 minutes until cooked through. Remove from the pan and place on a chopping board. Using two forks, one to secure the hake and the other to flake, gently flake the hake. Discard the skin, if preferred. Season to taste.
TASTY SALAD
Drain the Dressing from the onion and place the dressing in a bowl. Set the pickled onion aside. To the bowl with the dressing, add the boiled potatoes, the chopped capers, the diced tomato, the Cucumber half-moons, a drizzle of olive oil, and the cooked green beans. Toss until combined and season to taste.
TIME TO DINE
Make a bed of the shredded salad leaves. Top with niçoise-style salad, the flaked hake, and the pickled onion. Voilà, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R146.25
for 4 servings · R36.56 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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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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Red Onion needs 1Sliced Red Onions 70 g R16.99 · whole pack (size can't be divided)R16.99
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Salad Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
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Tomatoes needs 2Tomato Puree in Tub 240 g R20.99 · whole pack (size can't be divided)R20.99
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Green Beans needs 320 gGreen Beans in Brine 410 g 410 g at R26.99 · 78% of packR21.07
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Baby Potatoes needs 800 gBaby Potatoes 700 g 700 g at R24.99 · 1.14× packR28.56
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Cucumber needs 200 gMini Cucumbers 350 g 350 g at R31.99 · 57% of packR18.28
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Dressing needs 80 mlBalsamic Vinaigrette Dressing 300 ml 300 ml at R62.99 · 27% of packR16.80
Not in the Woolies basket — source these elsewhere:
- Line-caught Hake Fillets
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Niçoise-style Salad & Hake?
The preparation time for Niçoise-style Salad & Hake with baby potatoes, green beans & pickled red onion is between 20 and 35 minutes.
What is the total time required to make Niçoise-style Salad & Hake with baby potatoes, green beans & pickled red onion?
The total time required to make Niçoise-style Salad & Hake with baby potatoes, green beans & pickled red onion is between 35 and 50 minutes.
How many servings does Niçoise-style Salad & Hake provide?
4 servings
What are the main ingredients in Niçoise-style Salad & Hake?
Baby Potato, Capers, Cucumber, Dressing, Fish, Green Beans, Line-caught Hake Fillets, Red Onion, Salad Leaves, Tomato
What is the nutritional information of Niçoise-style Salad & Hake?
Calories: 363, Carbs: 50 grams, Fat: grams, Protein: 26.7 grams, Sugar: 13.8 grams, Salt: 600 grams
How do I prepare Niçoise-style Salad & Hake?
BEAN THERE, CHEF!: Place a pan over medium-high heat with a splash of water. When starting to bubble, simmer the trimmed green beans for 4-5 minutes until cooked al dente. Toss with a drizzle of oil, season, and remove from the pan. IT’S A FRY-UP: Return the pan to a medium-high heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel and season. When the pan is hot, fry the hake, skin-side down, for 3-4 minutes until crispy. Flip, and fry the other side for 3-4 minutes until cooked through. Remove from the pan and place on a chopping board. Using two forks, one to secure the hake and the other to flake, gently flake the hake. Discard the skin, if preferred. Season to taste. PREPARATION STATION: Rinse and trim the green beans. Cut the cucumber into half-moons. Roughly dice the tomato. Rinse and roughly shred the salad leaves. Drain and roughly chop the capers. IN A PICKLE: While the potatoes are boiling, peel and thinly slice ½ the onion and place in a bowl. Add the dressing and 10ml of a sweetener of choice. Toss until combined and set aside to pickle. BABY TOTS: Place the halved baby potatoes in a pot of salted water over high heat. Pop on the lid and bring to the boil. Once boiling, remove the lid, and reduce the heat. Simmer for 20-25 minutes until cooked through and soft. Remove from the heat and drain. Cover with the lid to keep warm. TIME TO DINE: Make a bed of the shredded salad leaves. Top with niçoise-style salad, the flaked hake, and the pickled onion. Voilà, Chef! TASTY SALAD: Drain the dressing from the onion and place the dressing in a bowl. Set the pickled onion aside. To the bowl with the dressing, add the boiled potatoes, the chopped capers, the diced tomato, the cucumber half-moons, a drizzle of olive oil, and the cooked green beans. Toss until combined and season to taste.
What should be prepared from my kitchen to make Niçoise-style Salad & Hake?
Baby Potato, Capers, Cucumber, Dressing, Fish, Green Beans, Line-caught Hake Fillets, Red Onion, Salad Leaves, Tomato
How many calories does Niçoise-style Salad & Hake have?
363 calories
How much fat content does Niçoise-style Salad & Hake have?
grams