eCook Meal
Nut Crusted Hake
with a lemon garlic butter & savoury rice
A delicate hake fillet coated in a flavour packed crumb of flakey almonds, hard cheese, parsley and lemon zest. Sitting on a bed of piquanté pepper, pea, carrot and baby marrow filled savoury rice, doused in drizzles of lemon garlic butter and flecked with fresh parsley garnishes
Serving guide
Choose your portion size.
COOK RICE
Preheat the oven to 200°C. Rinse the rice and place in a pot over a medium-high heat. Submerge in 300ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Mix through the peas and return the lid, remove from the heat and set aside to steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork.
MAKE THE CRUST & BAKE THE HAKE
Melt 20g of butter in the microwave or in a small pot. Mix together the grated hard cheese, some Lemon zest (to taste), ½ of the chopped Parsley, the chopped Almonds, melted butter and some pepper to form a crumbly mixture. Pat the hake dry with paper towel and place on a lightly greased baking tray and season to taste. Top with the crumb mixture until evenly coated. Pop in the oven and bake for 15-20 minutes, until cooked through, flakey and golden on the outside.
FRY THE VEGGIES
Place a pan over medium heat with a drizzle of oil. When hot, fry the diced Onion, diced Carrot, and diced baby marrow pieces for 4-5 minutes until softened, shifting occasionally. In the final 1-2 minutes, add ½ of the grated garlic and cook until fragrant. Add the sliced piquanté peppers and sauteed vegetables to the cooked rice and peas. Season to taste, cover with a lid and set aside to keep warm until serving.
FLAVOURED BUTTER & FINISHING TOUCHES
Wipe down the pan if necessary and place over a medium-high heat with a drizzle of oil and 30g of butter. Once foaming, fry the remaining grated Garlic for 1-2 minutes until fragrant. Remove from the heat and add the juice of 1 lemon wedges (carefully, as the butter gets very hot).
PLATE
Make a bed of the loaded veggie rice. Top with the crumbed hake and drizzle generously with Lemon Garlic butter. Garnish with the remaining Parsley and a lemon wedge. Enjoy!
COOK RICE
Preheat the oven to 200°C. Rinse the rice and place in a pot over a medium-high heat. Submerge in 500ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Mix through the peas and return the lid, remove from the heat and set aside to steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork.
MAKE THE CRUST & BAKE THE HAKE
Melt 40g of butter in the microwave or in a small pot. Mix together the grated hard cheese, some Lemon zest (to taste), ½ of the chopped Parsley, the chopped Almonds, melted butter and some pepper to form a crumbly mixture. Pat the hake dry with paper towel and place on a lightly greased baking tray and season to taste. Top with the crumb mixture until evenly coated. Pop in the oven and bake for 15-20 minutes, until cooked through, flakey and golden on the outside.
FRY THE VEGGIES
Place a pan over medium heat with a drizzle of oil. When hot, fry the diced Onion, diced Carrot, and diced baby marrow pieces for 5-6 minutes until softened, shifting occasionally. In the final 1-2 minutes, add ½ of the grated garlic and cook until fragrant. Add the sliced piquanté peppers and sauteed vegetables to the cooked rice and peas. Season to taste, cover with a lid and set aside to keep warm until serving.
FLAVOURED BUTTER & FINISHING TOUCHES
Wipe down the pan if necessary and place over a medium-high heat with a drizzle of oil and 60g of butter. Once foaming, fry the remaining grated Garlic for 1-2 minutes until fragrant. Remove from the heat and add the juice of 2 lemon wedges (carefully, as the butter gets very hot).
PLATE
Make a bed of the loaded veggie rice. Top with the crumbed hake and drizzle generously with Lemon Garlic butter. Garnish with the remaining Parsley and a lemon wedge. Enjoy!
COOK RICE
Preheat the oven to 200°C. Rinse the rice and place in a pot over a medium-high heat. Submerge in 700ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Mix through the peas and return the lid, remove from the heat and set aside to steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork.
MAKE THE CRUST & BAKE THE HAKE
Melt 60g of butter in the microwave or in a small pot. Mix together the grated hard cheese, some Lemon zest (to taste), ½ of the chopped Parsley, the chopped Almonds, melted butter and some pepper to form a crumbly mixture. Pat the hake dry with paper towel and place on a lightly greased baking tray and season to taste. Top with the crumb mixture until evenly coated. Pop in the oven and bake for 15-25 minutes, until cooked through, flakey and golden on the outside.
FRY THE VEGGIES
Place a pan over medium heat with a drizzle of oil. When hot, fry the diced Onion, diced Carrot, and diced baby marrow pieces for 6-7 minutes until softened, shifting occasionally. In the final 1-2 minutes, add ½ of the grated garlic and cook until fragrant. Add the sliced piquanté peppers and sauteed vegetables to the cooked rice and peas. Season to taste, cover with a lid and set aside to keep warm until serving.
FLAVOURED BUTTER & FINISHING TOUCHES
Wipe down the pan if necessary and place over a medium-high heat with a drizzle of oil and 90g of butter. Once foaming, fry the remaining grated Garlic for 1-2 minutes until fragrant. Remove from the heat and add the juice of 3 lemon wedges (carefully, as the butter gets very hot).
PLATE
Make a bed of the loaded veggie rice. Top with the crumbed hake and drizzle generously with Lemon Garlic butter. Garnish with the remaining Parsley and a lemon wedge. Enjoy!
COOK RICE
Preheat the oven to 200°C. Rinse the rice and place in a pot over a medium-high heat. Submerge in 800ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Mix through the peas and return the lid, remove from the heat and set aside to steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork.
MAKE THE CRUST & BAKE THE HAKE
Melt 80g of butter in the microwave or in a small pot. Mix together the grated hard cheese, some Lemon zest (to taste), ½ of the chopped Parsley, the chopped Almonds, melted butter and some pepper to form a crumbly mixture. Pat the hake dry with paper towel and place on a lightly greased baking tray and season to taste. Top with the crumb mixture until evenly coated. Pop in the oven and bake for 15-25 minutes, until cooked through, flakey and golden on the outside.
FRY THE VEGGIES
Place a pan over medium heat with a drizzle of oil. When hot, fry the diced Onion, diced Carrot, and diced baby marrow pieces for 7-8 minutes until softened, shifting occasionally. In the final 1-2 minutes, add ½ of the grated garlic and cook until fragrant. Add the sliced piquanté peppers and sauteed vegetables to the cooked rice and peas. Season to taste, cover with a lid and set aside to keep warm until serving.
FLAVOURED BUTTER & FINISHING TOUCHES
Wipe down the pan if necessary and place over a medium-high heat with a drizzle of oil and 120g of butter. Once foaming, fry the remaining grated Garlic for 1-2 minutes until fragrant. Remove from the heat and add the juice of 4 lemon wedges (carefully, as the butter gets very hot).
PLATE
Make a bed of the loaded veggie rice. Top with the crumbed hake and drizzle generously with Lemon Garlic butter. Garnish with the remaining Parsley and a lemon wedge. Enjoy!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R227.58
for 4 servings · R56.90 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Brown Basmati Rice needs 300 mlFully Cooked Brown Basmati Rice 250 g R37.99 · whole pack (size can't be divided)R37.99
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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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Flaked Almond needs 100 gEveryday Raw Almonds 1 kg 1 kg at R231.99 · 10% of packR23.20
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Baby Marrow needs 400 gButternut, Cauliflower & Baby Marrows 450 g 450 g at R41.99 · 89% of packR37.32
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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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Grated Italian-style Hard Cheese needs 60 mlPlantLove™ Dairy Free Macadamia Nut Based Grated Hard Cheese 60 g R39.99 · whole pack (size can't be divided)R39.99
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Carrot needs 480 gBulk Large Carrots 3 kg 3 kg at R45.00 · 16% of packR7.20
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Peas needs 200 gSplit Pea Soup Mix 750 g 750 g at R42.99 · 27% of packR11.46
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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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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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Piquanté Peppers needs 100 gPEPPADEW Piquanté Pepper Chutney 400 g 400 g at R58.99 · 25% of packR14.75
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 Nut Crusted Hake?
The preparation time for Nut Crusted Hake with a lemon garlic butter & savoury rice is between 20 and 35 minutes.
What is the total time required to make Nut Crusted Hake with a lemon garlic butter & savoury rice?
The total time required to make Nut Crusted Hake with a lemon garlic butter & savoury rice is between 40 and 55 minutes.
How many servings does Nut Crusted Hake provide?
4 servings
What are the main ingredients in Nut Crusted Hake?
Almonds, Baby Marrow, Brown Basmati Rice, Carrot, Fish, Garlic, Grated Italian-style Hard Cheese, Lemon, Line-caught Hake Fillets, Onion, Parsley, Pea, Piquanté Peppers
What is the nutritional information of Nut Crusted Hake?
Calories: 701, Carbs: 95 grams, Fat: grams, Protein: 39.1 grams, Sugar: 21.4 grams, Salt: 281 grams
How do I prepare Nut Crusted Hake?
MAKE THE CRUST & BAKE THE HAKE: Melt 40g of butter in the microwave or in a small pot. Mix together the grated hard cheese, some lemon zest (to taste), ½ of the chopped parsley, the chopped almonds, melted butter and some pepper to form a crumbly mixture. Pat the hake dry with paper towel and place on a lightly greased baking tray and season to taste. Top with the crumb mixture until evenly coated. Pop in the oven and bake for 15-20 minutes, until cooked through, flakey and golden on the outside. FLAVOURED BUTTER & FINISHING TOUCHES: Wipe down the pan if necessary and place over a medium-high heat with a drizzle of oil and 60g of butter. Once foaming, fry the remaining grated garlic for 1-2 minutes until fragrant. Remove from the heat and add the juice of 2 lemon wedges (carefully, as the butter gets very hot). FRY THE VEGGIES: Place a pan over medium heat with a drizzle of oil. When hot, fry the diced onion, diced carrot, and diced baby marrow pieces for 5-6 minutes until softened, shifting occasionally. In the final 1-2 minutes, add ½ of the grated garlic and cook until fragrant. Add the sliced piquanté peppers and sauteed vegetables to the cooked rice and peas. Season to taste, cover with a lid and set aside to keep warm until serving. COOK RICE: Preheat the oven to 200°C. Rinse the rice and place in a pot over a medium-high heat. Submerge in 500ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Mix through the peas and return the lid, remove from the heat and set aside to steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork. PLATE: Make a bed of the loaded veggie rice. Top with the crumbed hake and drizzle generously with lemon garlic butter. Garnish with the remaining parsley and a lemon wedge. Enjoy!
What should be prepared from my kitchen to make Nut Crusted Hake?
Almonds, Baby Marrow, Brown Basmati Rice, Carrot, Fish, Garlic, Grated Italian-style Hard Cheese, Lemon, Line-caught Hake Fillets, Onion, Parsley, Pea, Piquanté Peppers
How many calories does Nut Crusted Hake have?
701 calories
How much fat content does Nut Crusted Hake have?
grams