eCook Meal
Tandoori-spiced Hake
with roasted cauliflower & pickled cucumber
Tandoori-spiced hake is pan seared before being doused in a creamy coconut curry sauce and served on a bed of fluffy bulgur wheat. Sided with roasted cauliflower, zingy pickled cucumber, crunchy peanuts and fresh coriander, this dish is crazy armotic and super fantastic!
Serving guide
Choose your portion size.
FLOWER POWER!
Boil the kettle. Preheat the oven to 200°C. Spread out the cauliflower pieces on a roasting tray, coat in oil and season. Roast in the hot oven for 20-25 minutes until cooked through and starting to crisp, shifting halfway.
BULGUR, BABY!
Using a shallow bowl, submerge the bulgur wheat in 100ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff up with a fork on completion, replace the plate, and set aside.
PREP & PICKLE
Cut the Cucumber into half-moons and peel and grate the ginger. Roughly chop the peanuts. Set aside. Place the vinegar, 1 tbsp of water, and a sweetener of choice (to taste) in a bowl. Mix until the sweetener is fully dissolved. Toss through the cucumber half-moons and set aside to pickle.
HAKE HEAVEN
Pat the hake dry with some paper towel. Season with salt, pepper and ½ the rub (to taste). Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the hake skin-side down for 3-4 minutes until crispy. Flip and fry the other side 30-60 seconds or until cooked through. Remove from the pan on completion.
ALMOST THERE…
Return the pan to a medium-high heat with a drizzle of oil. When hot, add the grated Ginger and the remaining rub (to taste). Fry for 1-2 minutes, until fragrant, shifting constantly. Stir in the coconut milk and bring up to a simmer for 5-6 minutes until slightly reduced. Season with the lime juice (to taste), a sweetener of choice, salt, and pepper. Drain the pickling liquid from the Cucumber.
LET’S EAT!
Plate up the fluffy bulgur wheat. Top with the spiced hake, and pour over the tandoori curry sauce. Side with the roasted cauliflower and the pickled Cucumber. Garnish with the chopped peanuts and the picked coriander. Delish!
FLOWER POWER!
Boil the kettle. Preheat the oven to 200°C. Spread out the cauliflower pieces on a roasting tray, coat in oil and season. Roast in the hot oven for 20-25 minutes until cooked through and starting to crisp, shifting halfway.
BULGUR, BABY!
Using a shallow bowl, submerge the bulgur wheat in 200ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff up with a fork on completion, replace the plate, and set aside.
PREP & PICKLE
Cut the Cucumber into half-moons and peel and grate the ginger. Roughly chop the peanuts. Set aside. Place the vinegar, 2 tbsp of water, and a sweetener of choice (to taste) in a bowl. Mix until the sweetener is fully dissolved. Toss through the cucumber half-moons and set aside to pickle.
HAKE HEAVEN
Pat the hake dry with some paper towel. Season with salt, pepper and ½ the rub (to taste). Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the hake skin-side down for 3-4 minutes until crispy. Flip and fry the other side 30-60 seconds or until cooked through. Remove from the pan on completion.
ALMOST THERE…
Return the pan to a medium-high heat with a drizzle of oil. When hot, add the grated Ginger and the remaining rub (to taste). Fry for 1-2 minutes, until fragrant, shifting constantly. Stir in the coconut milk and bring up to a simmer for 5-6 minutes until slightly reduced. Season with the lime juice (to taste), a sweetener of choice, salt, and pepper. Drain the pickling liquid from the Cucumber.
LET’S EAT!
Plate up the fluffy bulgur wheat. Top with the spiced hake, and pour over the tandoori curry sauce. Side with the roasted cauliflower and the pickled Cucumber. Garnish with the chopped peanuts and the picked coriander. Delish!
FLOWER POWER!
Boil the kettle. Preheat the oven to 200°C. Spread out the cauliflower pieces on a roasting tray, coat in oil and season. Roast in the hot oven for 30-35 minutes until cooked through and starting to crisp, shifting halfway.
BULGUR, BABY!
Using a shallow bowl, submerge the bulgur wheat in 300ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff up with a fork on completion, replace the plate, and set aside.
PREP & PICKLE
Cut the Cucumber into half-moons and peel and grate the ginger. Roughly chop the peanuts. Set aside. Place the vinegar, 3 tbsp of water, and a sweetener of choice (to taste) in a bowl. Mix until the sweetener is fully dissolved. Toss through the cucumber half-moons and set aside to pickle.
HAKE HEAVEN
Pat the hake dry with some paper towel. Season with salt, pepper and ½ the rub (to taste). Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the hake skin-side down for 3-4 minutes until crispy. Flip and fry the other side 30-60 seconds or until cooked through. Remove from the pan on completion.
ALMOST THERE…
Return the pan to a medium-high heat with a drizzle of oil. When hot, add the grated Ginger and the remaining rub (to taste). Fry for 1-2 minutes, until fragrant, shifting constantly. Stir in the coconut milk and bring up to a simmer for 6-7 minutes until slightly reduced. Season with the lime juice (to taste), a sweetener of choice, salt, and pepper. Drain the pickling liquid from the Cucumber.
LET’S EAT!
Plate up the fluffy bulgur wheat. Top with the spiced hake, and pour over the tandoori curry sauce. Side with the roasted cauliflower and the pickled Cucumber. Garnish with the chopped peanuts and the picked coriander. Delish!
FLOWER POWER!
Boil the kettle. Preheat the oven to 200°C. Spread out the cauliflower pieces on a roasting tray, coat in oil and season. Roast in the hot oven for 30-35 minutes until cooked through and starting to crisp, shifting halfway.
BULGUR, BABY!
Using a shallow bowl, submerge the bulgur wheat in 400ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff up with a fork on completion, replace the plate, and set aside.
PREP & PICKLE
Cut the Cucumber into half-moons and peel and grate the ginger. Roughly chop the peanuts. Set aside. Place the vinegar, 4 tbsp of water, and a sweetener of choice (to taste) in a bowl. Mix until the sweetener is fully dissolved. Toss through the cucumber half-moons and set aside to pickle.
HAKE HEAVEN
Pat the hake dry with some paper towel. Season with salt, pepper and ½ the rub (to taste). Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the hake skin-side down for 3-4 minutes until crispy. Flip and fry the other side 30-60 seconds or until cooked through. Remove from the pan on completion.
ALMOST THERE…
Return the pan to a medium-high heat with a drizzle of oil. When hot, add the grated Ginger and the remaining rub (to taste). Fry for 1-2 minutes, until fragrant, shifting constantly. Stir in the coconut milk and bring up to a simmer for 6-7 minutes until slightly reduced. Season with the lime juice (to taste), a sweetener of choice, salt, and pepper. Drain the pickling liquid from the Cucumber.
LET’S EAT!
Plate up the fluffy bulgur wheat. Top with the spiced hake, and pour over the tandoori curry sauce. Side with the roasted cauliflower and the pickled Cucumber. Garnish with the chopped peanuts and the picked coriander. Delish!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R151.93
for 4 servings · R37.98 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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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
-
Coconut Milk needs 400 mlReduced Fat Coconut Milk 400 ml 400 ml at R39.99 · 100% of packR39.99
-
Peanuts needs 60 gBlack Cat Crunchy Peanut Butter 800 g 800 g at R95.99 · 8% of packR7.20
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Fresh Ginger needs 40 gSoya Ginger Chicken Booster Bowl™ 350 g 350 g at R99.99 · 11% of packR11.43
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Cucumber needs 200 gMini Cucumbers 350 g 350 g at R31.99 · 57% of packR18.28
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Cauliflower Florets needs 400 gBroccoli & Cauliflower Florets 700 g 700 g at R56.99 · 57% of packR32.57
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Bulgur Wheat needs 300 mlBulgur Wheat 500 g R39.99 · whole pack (size can't be divided)R39.99
Not in the Woolies basket — source these elsewhere:
- NOMU Tandoori Rub
- Line-caught Hake Fillets
- Lime Juice
- Rice Wine Vinegar
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Tandoori-spiced Hake?
The preparation time for Tandoori-spiced Hake with roasted cauliflower & pickled cucumber is between 15 and 30 minutes.
What is the total time required to make Tandoori-spiced Hake with roasted cauliflower & pickled cucumber?
The total time required to make Tandoori-spiced Hake with roasted cauliflower & pickled cucumber is between 25 and 35 minutes.
How many servings does Tandoori-spiced Hake provide?
4 servings
What are the main ingredients in Tandoori-spiced Hake?
Bulgur Wheat, Cauliflower Florets, Coconut Milk, Cucumber, Fish, Fresh Coriander, Ginger, Lime Juice, Line-caught Hake Fillets, NOMU Tandoori Rub, Peanuts, Rice Wine Vinegar
What is the nutritional information of Tandoori-spiced Hake?
Calories: 633, Carbs: 64 grams, Fat: grams, Protein: 36.9 grams, Sugar: 6.1 grams, Salt: 749 grams
How do I prepare Tandoori-spiced Hake?
BULGUR, BABY!: Using a shallow bowl, submerge the bulgur wheat in 200ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff up with a fork on completion, replace the plate, and set aside. FLOWER POWER!: Boil the kettle. Preheat the oven to 200°C. Spread out the cauliflower pieces on a roasting tray, coat in oil and season. Roast in the hot oven for 20-25 minutes until cooked through and starting to crisp, shifting halfway. LET’S EAT!: Plate up the fluffy bulgur wheat. Top with the spiced hake, and pour over the tandoori curry sauce. Side with the roasted cauliflower and the pickled cucumber. Garnish with the chopped peanuts and the picked coriander. Delish! PREP & PICKLE: Cut the cucumber into half-moons and peel and grate the ginger. Roughly chop the peanuts. Set aside. Place the vinegar, 2 tbsp of water, and a sweetener of choice (to taste) in a bowl. Mix until the sweetener is fully dissolved. Toss through the cucumber half-moons and set aside to pickle. HAKE HEAVEN: Pat the hake dry with some paper towel. Season with salt, pepper and ½ the rub (to taste). Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the hake skin-side down for 3-4 minutes until crispy. Flip and fry the other side 30-60 seconds or until cooked through. Remove from the pan on completion. ALMOST THERE…: Return the pan to a medium-high heat with a drizzle of oil. When hot, add the grated ginger and the remaining rub (to taste). Fry for 1-2 minutes, until fragrant, shifting constantly. Stir in the coconut milk and bring up to a simmer for 5-6 minutes until slightly reduced. Season with the lime juice (to taste), a sweetener of choice, salt, and pepper. Drain the pickling liquid from the cucumber.
What should be prepared from my kitchen to make Tandoori-spiced Hake?
Bulgur Wheat, Cauliflower Florets, Coconut Milk, Cucumber, Fish, Fresh Coriander, Ginger, Lime Juice, Line-caught Hake Fillets, NOMU Tandoori Rub, Peanuts, Rice Wine Vinegar
How many calories does Tandoori-spiced Hake have?
633 calories
How much fat content does Tandoori-spiced Hake have?
grams