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Mediterranean Hake with Roasted Tomatoes

Time: 25 minutes
Servings: 2


  • 44ml Extra Virgin Olive Oil
  • 26g Capers
  • 20g Onion (peeled, finely sliced)
  • 2 Garlic (cloves, smashed and sliced thin)
  • 223g Cherry Tomatoes (halved)
  • 178ml Water
  • 3g Sea Salt (divided)
  • 2 Hake Fillet
  • 15g Parsley (roughly chopped)
  • 1/4 Lemon (cut into wedges)


  1. Heat a large cast-iron skillet over medium heat. Once hot, add the olive oil and capers. Let them sizzle and crisp for about three minutes. Lower the heat to medium-low and then add the onion and garlic. Cook for one to two minutes, until fragrant and the onion is crispy. Transfer the capers, onion, and garlic to a bowl, leaving a bit of oil behind in the skillet.
  2. Add the halved cherry tomatoes to the skillet and cook for about seven to eight minutes or until jammy. Add the water and half the salt. Cook until thickened slightly, about four to five minutes.
  3. Season the hake with the remaining salt. Add to the skillet, cover and cook for five to seven minutes, or until cooked through.
  4. Divide the hake onto plates along with the tomatoes. Drizzle the remaining oil, capers, and onion mixture on top. Garnish with parsley and serve with a lemon wedge. Enjoy!


Fillet size:
One Hake fillet is equal to 231 grams.

Refrigerate in an airtight container for up to two days.

Additional Toppings:
Serve with a grain such as rice, quinoa or couscous.

More Flavour:
Add 1/2 tsp red pepper flakes to the onion and garlic when cooking for
more spice.

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