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One pan baked hake with Meditteranean veg, potatoes, olives and capers

The flavours balance beautifully in this dish with the sharp, salty olives and capers cutting through the sweet, roasted veg. Hake is a meaty white fish similar to cod, but I prefer it not only as it is much more sustainable, but the delicate flesh can still handle being paired with bold flavours.

The red veggies here (tomatoes, red pepper and red onion) are great sources of Vitamin C and antioxidants, and get their red colour from an antioxidant called lycopene, which studies have shown to benefit cardiovascular health. Potatoes sometimes get a bad rep for being white carbs, but they are full of potassium and Vitamin C, and when paired with a quality protein such as fish, blood sugars will stay balanced.

Serves 2


1 tbsp coconut oil

250g baby potatoes, sliced

3 garlic cloves, left whole and unpeeled

150g cherry tomatoes, halved

1 red pepper, sliced

½ courgette, sliced

½ red onion, sliced

75g green beans

25g kalamata olives, pitted

25g capers

250g hake (2 fillets)

1 tsp rapeseed oil

½ lemon

A few sprigs of fresh herbs - parsley, basil and chives all work


  1. Pre-heat oven to 180°C. Start by roasting the sliced baby potatoes in a wide roasting dish with the coconut oil and whole garlic cloves for 15 minutes. Remove the garlic cloves and squeeze the flesh back into the dish before adding the cherry tomatoes, red pepper, courgette, red onion, green beans, olives and capers. Give it a mix and return to the oven for 10 minutes.

  2. Make a couple of spaces in the veggies and add the hake fillets. Rub the rapeseed oil over, season with salt and pepper and add a couple of lemon slices to the dish. Bake for 10-15 minutes until the hake is cooked through.

  3. Squeeze the remaining lemon over the fish, garnish with your choice of fresh herbs, eat and enjoy!




This is a great one pan dish full of flavour from roasting the veggies first, and substance from the potatoes and fish. If you need to up the portion size, you could serve it with brown rice, quinoa or some crusty sourdough, all would work equally well. Other fish work with this dish, but hake is great because it is a British sustainable fish (at the time of writing).


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