eCook Meal
Tomato-caper Hake
with sweet potato mash, fresh parsley & pitted green olives
This mouthwatering Mediterranean-inspired dish is the perfect meal for an evening in. A generous serving of sweet & tangy tomato sauce is layered with pops of briny green olives and topped with a crispy-skin hake fillet. Sided with a sweet potato mash and fresh dressed leaves. Be warned: this dish will have you hooked on hake, Chef!
Serving guide
Choose your portion size.
SWEET MASH
Place the sweet potato pieces in a pot of salted water. Bring to the boil and cook until soft, 15-20 minutes. Drain and return to the pot. Add a splash of water or milk and mash with a fork, season, and cover.
FRY FOR FRAGRANCE
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the Onion until soft and browned, 4-5 minutes (shifting occasionally). Add the NOMU rub, the Garlic, the vinegar, and the Capers. Fry until fragrant, 1-2 minutes (shifting constantly).
Tomato SAUCE
When the Garlic is fragrant, add the cooked chopped tomato, the olives, 50ml [100ml]|#7DA0D7 of water, and a sweetener (to taste). Simmer until thickened, 5-7 [6-8]|#7DA0D7 minutes. Add a splash of water if it’s too thick. Remove from the heat and season.
HERE’S TO HAKE!
Place a clean pan over medium heat with a light drizzle of oil. Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season.
DRESSED LEAVES
In a salad bowl, dress the salad leaves with olive oil and seasoning.
SERVICE, PLEASE!
Plate up the Tomato sauce and the hake. Side with the sweet potato mash and dressed salad leaves. Sprinkle over the Parsley. Delish, Chef!
SWEET MASH
Place the sweet potato pieces in a pot of salted water. Bring to the boil and cook until soft, 15-20 minutes. Drain and return to the pot. Add a splash of water or milk and mash with a fork, season, and cover.
FRY FOR FRAGRANCE
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the Onion until soft and browned, 4-5 minutes (shifting occasionally). Add the NOMU rub, the Garlic, the vinegar, and the Capers. Fry until fragrant, 1-2 minutes (shifting constantly).
Tomato SAUCE
When the Garlic is fragrant, add the cooked chopped tomato, the olives, 50ml [100ml]|#7DA0D7 of water, and a sweetener (to taste). Simmer until thickened, 5-7 [6-8]|#7DA0D7 minutes. Add a splash of water if it’s too thick. Remove from the heat and season.
HERE’S TO HAKE!
Place a clean pan over medium heat with a light drizzle of oil. Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season.
DRESSED LEAVES
In a salad bowl, dress the salad leaves with olive oil and seasoning.
SERVICE, PLEASE!
Plate up the Tomato sauce and the hake. Side with the sweet potato mash and dressed salad leaves. Sprinkle over the Parsley. Delish, Chef!
SWEET MASH
Place the sweet potato pieces in a pot of salted water. Bring to the boil and cook until soft, 20-25 minutes. Drain and return to the pot. Add a splash of water or milk and mash with a fork, season, and cover.
FRY FOR FRAGRANCE
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the Onion until soft and browned, 5-6 minutes (shifting occasionally). Add the NOMU rub, the Garlic, the vinegar, and the Capers. Fry until fragrant, 1-2 minutes (shifting constantly).
Tomato SAUCE
When the Garlic is fragrant, add the cooked chopped tomato, the olives, 150ml [200ml]|#7DA0D7 of water, and a sweetener (to taste). Simmer until thickened, 7-9 [8-10]|#7DA0D7 minutes. Add a splash of water if it’s too thick. Remove from the heat and season.
HERE’S TO HAKE!
Place a clean pan over medium heat with a light drizzle of oil. Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season.
DRESSED LEAVES
In a salad bowl, dress the rinsed salad leaves with olive oil and seasoning.
SERVICE, PLEASE!
Plate up the Tomato sauce and the hake. Side with the sweet potato mash and dressed salad leaves. Sprinkle over the Parsley. Delish, Chef!
SWEET MASH
Place the sweet potato pieces in a pot of salted water. Bring to the boil and cook until soft, 20-25 minutes. Drain and return to the pot. Add a splash of water or milk and mash with a fork, season, and cover.
FRY FOR FRAGRANCE
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the Onion until soft and browned, 5-6 minutes (shifting occasionally). Add the NOMU rub, the Garlic, the vinegar, and the Capers. Fry until fragrant, 1-2 minutes (shifting constantly).
Tomato SAUCE
When the Garlic is fragrant, add the cooked chopped tomato, the olives, 150ml [200ml]|#7DA0D7 of water, and a sweetener (to taste). Simmer until thickened, 7-9 [8-10]|#7DA0D7 minutes. Add a splash of water if it’s too thick. Remove from the heat and season.
HERE’S TO HAKE!
Place a clean pan over medium heat with a light drizzle of oil. Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season.
DRESSED LEAVES
In a salad bowl, dress the salad leaves with olive oil and seasoning.
SERVICE, PLEASE!
Plate up the Tomato sauce and the hake. Side with the sweet potato mash and dressed salad leaves. Sprinkle over the Parsley. Delish, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R122.52
for 4 servings · R30.63 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Pitted Green Olives needs 80 gPitted Green Olives with Basil and Garlic 245 g 245 g at R89.99 · 33% of packR29.38
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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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Sweet Potato needs 1 kgMedium Potatoes 2 kg 2 kg at R44.99 · 50% of packR22.50
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Red Wine Vinegar needs 60 mlRed Wine Vinegar 250 ml 250 ml at R44.99 · 24% of packR10.80
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Garlic Cloves needs 2Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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Fresh Parsley needs 10 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 7% of packR3.80
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Capers needs 20 gNon-Pareilles Caper Berries in Vinegar 200 g 200 g at R94.99 · 10% of packR9.50
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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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Cooked Chopped Tomato needs 400 gBulk Salad Tomatoes 1.5 kg 1.5 kg at R45.00 · 27% of packR12.00
Not in the Woolies basket — source these elsewhere:
- Line-caught Hake Fillets
- NOMU Italian Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Tomato-caper Hake?
The preparation time for Tomato-caper Hake with sweet potato mash, fresh parsley & pitted green olives is between 25 and 40 minutes.
What is the total time required to make Tomato-caper Hake with sweet potato mash, fresh parsley & pitted green olives?
The total time required to make Tomato-caper Hake with sweet potato mash, fresh parsley & pitted green olives is between 40 and 55 minutes.
How many servings does Tomato-caper Hake provide?
4 servings
What are the main ingredients in Tomato-caper Hake?
Capers, Fish, Garlic, Line-caught Hake Fillets, NOMU Italian Rub, Onion, Parsley, Pitted Green Olives, Red Wine Vinegar, Salad Leaves, Sweet Potato, Tomato
What is the nutritional information of Tomato-caper Hake?
Calories: 484, Carbs: 67 grams, Fat: grams, Protein: 30.4 grams, Sugar: 27 grams, Salt: 1135.8 grams
How do I prepare Tomato-caper Hake?
SERVICE, PLEASE!: Plate up the tomato sauce and the hake. Side with the sweet potato mash and dressed salad leaves. Sprinkle over the parsley. Delish, Chef! HERE’S TO HAKE!: Place a clean pan over medium heat with a light drizzle of oil. Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season. TOMATO SAUCE: When the garlic is fragrant, add the cooked chopped tomato, the olives, 50ml [100ml]|#7DA0D7 of water, and a sweetener (to taste). Simmer until thickened, 5-7 [6-8]|#7DA0D7 minutes. Add a splash of water if it’s too thick. Remove from the heat and season. DRESSED LEAVES: In a salad bowl, dress the salad leaves with olive oil and seasoning. FRY FOR FRAGRANCE: Place a pan over medium-high heat with a drizzle of oil. When hot, fry the onion until soft and browned, 4-5 minutes (shifting occasionally). Add the NOMU rub, the garlic, the vinegar, and the capers. Fry until fragrant, 1-2 minutes (shifting constantly). SWEET MASH: Place the sweet potato pieces in a pot of salted water. Bring to the boil and cook until soft, 15-20 minutes. Drain and return to the pot. Add a splash of water or milk and mash with a fork, season, and cover.
What should be prepared from my kitchen to make Tomato-caper Hake?
Capers, Fish, Garlic, Line-caught Hake Fillets, NOMU Italian Rub, Onion, Parsley, Pitted Green Olives, Red Wine Vinegar, Salad Leaves, Sweet Potato, Tomato
How many calories does Tomato-caper Hake have?
484 calories
How much fat content does Tomato-caper Hake have?
grams