The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Jerk hake with mango salsa & wedges
Tasty hake fillets sprinkled with jerk seasoning and thyme, then smothered in a jerk sauce jam-packed with spring onions, green beans, tomatoes, ginger and garlic. Served with sweet potato wedges and a lively mango, chilli and thyme sprinkle, it’s paradise on a plate!
SWK: Source of fibre
SWK: High protein
Plants 7
Serving size
Ingredients
- 4 spring onion
- 75g seasonal tomatoes
- 160g green beans
- 200g passata (tomatoes, salt, citric acid)
- 2 skinless hake fillets (Fish, Crustaceans, Milk, Molluscs, Mustard, Cereals Containing Gluten)
- 3 small sweet potato
- 4 tsp ginger & garlic paste (Ginger, Garlic, Sea Salt, Citric Acid)
- 1 tbsp jerk seasoning (use half) (Onion Powder, Black Pepper, Thyme, Pimento, Coconut Palm Sugar, Chilli Flakes, Nutmeg, Clove, Sea Salt)
- 1 mango
- 1 chilli
- 1 handful of fresh thyme
- 1 unwaxed lime
- 1 onion
Nutritional Information
Calories: 554
Protein: 31g
Carbs: 100g
Fat: 4.8g
Ingredients
- 3 sweet potato
- 1 mango
- 1 chilli
- 2 handful of fresh thyme
- 1 unwaxed lime
- 2 onion
- 8 spring onion
- 110g baby tomatoes
- 240g green beans
- 8 tsp ginger & garlic paste (Ginger, Garlic, Sea Salt, Citric Acid)
- 1 tbsp jerk seasoning (Onion Powder, Black Pepper, Thyme, Pimento, Coconut Palm Sugar, Chilli Flakes, Nutmeg, Clove, Sea Salt)
- 400g passata (tomatoes, salt, citric acid)
- 4 skinless hake fillets (Fish, Crustaceans, Milk, Molluscs, Mustard, Cereals Containing Gluten)
Nutritional Information
Calories: 471
Protein: 30g
Carbs: 81g
Fat: 4.1g
Jerk hake with mango salsa & wedges
Tasty hake fillets sprinkled with jerk seasoning and thyme, then smothered in a jerk sauce jam-packed with spring onions, green beans, tomatoes, ginger and garlic. Served with sweet potato wedges and a lively mango, chilli and thyme sprinkle, it’s paradise on a plate!
Cook time:
35 mins
Cuisine:
Caribbean
Food group:
Fish
Allergens: Fish
Cooking Instructions
Get the wedges in the oven
- Heat your oven to 240ºC/fan 220ºC/gas 9.
- Cut the sweet potatoes into wedges and spread them out on a baking tray lined with baking paper. Spritz with cooking spray and roast for 20-25 mins until soft and golden.
Salsa time!
- Meanwhile, stone the mango and dice the flesh into 1cm cubes. Finely dice the chilli (deseed for less heat), and finely chop the thyme leaves.
- Combine the mango, chilli and half the thyme in a small bowl. Grate in the lime zest, then squeeze in the juice (to taste), stir well and set aside.
Sort the jerk sauce
- Peel and finely dice the onions, then slice the spring onions into 2cm pieces. Halve the tomatoes, then trim the green beans and cut into 2cm pieces.
- Spritz a large non-stick frying pan with cooking spray and put it over a medium heat. Fry the onions and spring onions for 5-7 mins.
- Add the tomatoes, green beans, ginger & garlic paste and a quarter of the jerk seasoning sachet (half the sachet for 4 portions), then cook for 1 min.
- Pour in the passata and 100ml water (150ml for 4 portions), then simmer for 5-6 mins until the green beans are tender.
Bake your hake
- At the same time, put the hake on a baking tray lined with baking paper, scatter over another quarter of the jerk seasoning (the rest of the sachet for 4 portions) and the remaining thyme.
- Spritz with cooking spray and bake for 10-12 mins until cooked through and flaking.
Plate up
- Serve the hake on the jerk sauce, with the sweet potato wedges and with the mango salsa on the side.