• Cath

Hake in a hurry with sweet potato and courgette

Updated: Feb 21, 2019

The cupboards were almost bare, so I threw this one together tonight with what I had left and some hake we had in the freezer. It turned out rather nicely, with minimal effort! The balsamic vinegar added to the plate at the end was the perfect complimenting flavour. I use an expensive balsamic for drizzling, and a cheaper one for cooking. I usually spend about £10 - 15 on my balsamic for drizzling.

I used my trusty spiralizer for the vegetables.


  • 2 Hake fillets

  • Pinch of salt and pepper

  • Drizzle of olive oil 1/4 teaspoon chilli powder

  • 1 tablespoon of coconut oil

  • 1/2 red onion (sliced)

  • 1 sweet potato (spiralized)

  • 1 courgette (spiralized)

  • 1 clove garlic (chopped)

  • 8 sun-dried tomatoes (chopped)

  • Handful of basil leaves (chopped)

  • 2 tablespoons of milled hempseed

  • Pinch of salt

  • A good quality balsamic vinegar to drizzle (optional)


  1. Preheat the oven to 200°C.

  2. Marinate the hake in olive oil, sprinkle 1/4 teaspoon chilli powder over the hake, and then season the top with salt and pepper and pop it into the preheated oven. (If cooking from frozen then it needs about 25 mins in the oven, and if your hake is fresh, or already defrosted then 15 mins should do it.)

  3. Heat the coconut oil in a pan and sauté the red onions and sweet potato with a pinch of salt over a gentle heat for about 7 minutes.

  4. Add in the garlic, and sun-dried tomatoes, and cook for another minute or so.

  5. Add the courgettes, and cook for another 5 minutes.

  6. Take the pan off the heat and stir through the chopped basil leaves.

  7. Arrange across 2 plates, then sprinkle a tablespoon of fresh milled hemp seeds on top of each.

  8. Serve the hake on top of the spiralized vegetables, and drizzle your good quality balsamic vinegar around the outside of the plate (optional).

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