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.
Baked hake on tomato & caper sauce
Baked hake fillets are transformed with this flavour-packed sauce of passata, capers, chilli, garlic and basil. Add roasted baby potatoes and courgettes, and a finishing touch of garlicky, herby yogurt, and you definitely won’t need to fish for compliments!
SWK: Source of fibre
SWK: High protein
Plants 4
Serving size
Ingredients
- 2 tbsp garlic, basil & parsley paste (Garlic, Basil, Parsley, Sea Salt, Citric Acid.)
- 400g baby potatoes
- 1 chilli
- 2 courgette
- 1 handful of fresh basil
- 200g passata (tomatoes, salt, citric acid)
- 2 tbsp tomato purée
- 1 vegetable stock cube (use half) (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 2 skinless hake fillets (Fish, Crustaceans, Milk, Molluscs, Mustard, Cereals Containing Gluten)
- 60g fat-free Greek-style yogurt (Milk) (Skimmed Milk Concentrate, Skimmed Milk, Bacterial Starter Culture)
- 1 onion
- 2 garlic clove
- 20g capers in brine (Capers (93.5%), Salt (4.5%), Water (1%), Grape Vinegar (1%))
Nutritional Information
Calories: 416
Protein: 34g
Carbs: 58g
Fat: 4.2g
Ingredients
- 2 tbsp tomato purée
- 1 vegetable stock cube (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 400g passata (tomatoes, salt, citric acid)
- 4 skinless hake fillets (Fish, Crustaceans, Milk, Molluscs, Mustard, Cereals Containing Gluten)
- 800g baby potatoes
- 3 courgette
- 2 onion
- 4 garlic clove
- 1 chilli
- 1 handful of fresh basil
- 40g capers in brine (Capers (93.5%), Salt (4.5%), Water (1%), Grape Vinegar (1%))
- 4 tbsp garlic, basil & parsley paste (Garlic, Basil, Parsley, Sea Salt, Citric Acid.)
- 120g fat-free Greek-style yogurt (Milk) (Skimmed Milk Concentrate, Skimmed Milk, Bacterial Starter Culture)
Nutritional Information
Calories: 398
Protein: 33g
Carbs: 55g
Fat: 3.9g
Baked hake on tomato & caper sauce
Baked hake fillets are transformed with this flavour-packed sauce of passata, capers, chilli, garlic and basil. Add roasted baby potatoes and courgettes, and a finishing touch of garlicky, herby yogurt, and you definitely won’t need to fish for compliments!
Cook time:
35 mins
Cuisine:
French
Food group:
Fish
Allergens: Celery, Fish, Milk
Cooking Instructions
Set the veg roasting
- Heat your oven to 240ºC/fan 220ºC/gas 9.
- Halve the potatoes, then dice the courgettes into 3cm chunks.
- Put them both on a baking tray lined with baking paper (you might need 2 trays for 4 portions), spritz with cooking spray, lightly season and roast for 25-30 mins.
Prep & fry
- Meanwhile, peel and finely dice the onions, and peel and crush the garlic. Finely dice the chilli (deseed for less heat), then roughly chop half the basil leaves.
- Spritz a large non-stick frying pan with cooking spray and put it over a medium heat. Fry the onions for 6-8 mins, then add the garlic, chilli (to taste), capers and half the garlic & herb paste. Cook for 2 mins, stirring regularly.
Simmer that sauce
- Add the tomato purée and cook for 1 min.
- Crumble in the stock, then pour in the passata and 100ml water (150ml for 4 portions) and stir well.
- Add the chopped basil and simmer for 5-7 mins until it reduces to a thick sauce.
On your marks, get set... hake!
- At the same time, put the hake on another baking tray lined with baking paper and spritz with cooking spray. Bake for 10-12 mins until cooked through and flaking.
Plate up
- In a small bowl, stir the remaining garlic & herb paste into the yogurt.
- To serve, top the tomato and caper sauce with the roast potatoes and courgettes, followed by the hake. Roughly tear and scatter the remaining basil leaves, and drizzle on the garlic and herb yogurt.