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BAKED HAKE WITH TOMATO & OLIVES

Light, Mediterranean, Tasty
BAKED HAKE WITH TOMATO OLIVES Scaled

Flaky white hake baked over cherry tomatoes, olives, and garlic until the tomatoes burst into a rich, fragrant sauce. One of the simplest high-protein dinners you can make – everything goes into one dish and straight into the oven. Ready in 25 minutes with almost no effort.

34g Protein | Just 6g Carbs

Serves: 2 |
 Cook Time: 25 minutes

Ingredients

  • 2 hake fillets (approx. 150g each)
  • 300g cherry tomatoes
  • 50g Kalamata olives, pitted and halved
  • 3 garlic cloves, finely sliced
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • ½ teaspoon chilli flakes (optional)
  • Juice and zest of 1 lemon
  • Small handful fresh basil, torn
  • Salt and black pepper
  • Lemon wedges to serve

Directions

OPTION 1 – CONVENTIONAL METHOD
  1. Preheat the oven to 200°C (180°C fan).
  2. Add cherry tomatoes, olives, garlic, 1 tablespoon of olive oil, oregano, and chilli flakes to a baking dish. Toss to combine.
  3. Roast for 10 minutes until the tomatoes start to soften.
  4. Pat hake fillets dry with kitchen paper. Season both sides with salt and pepper.
  5. Nestle the fillets into the tomatoes. Drizzle with remaining olive oil and scatter over the lemon zest.
  6. Bake for 12-14 minutes until the hake flakes easily.
  7. Squeeze lemon juice over everything. Scatter fresh basil over the top.
  8. Serve immediately with lemon wedges and steamed green beans or wilted spinach.
 
OPTION 2 – THERMOMIX METHOD
The oven is essential for this recipe, but the Thermomix steams the perfect side while the fish bakes:
  1. Follow the conventional method for the hake.
  2. Meanwhile, add 500g water to Thermomix bowl. Place green beans or spinach in the Varoma.
  3. Steam 12 min/Varoma/speed 1 until tender.
  4. Serve the baked hake over the steamed greens with lemon wedges.

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