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Grilled hake

with charred courgette and cannelini bean salad
Recipe Development Team
Recipe Development TeamUpdated on November 03, 2025
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Calories
: 
341 kcal
Protein
: 
29.6g protein
Total
: 
30 minutes
Difficulty
: 
Medium
Allergens:
  • Fish
  • May contain traces of allergens
  • Celery
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
serving amount

75 grams

Bulgur Wheat

2 tbsp

Ground Cumin

2 unit(s)

Hake Fillet

(Contains: Fish)

1 unit(s)

Spring Onion

1 unit(s)

Lemon

1 unit(s)

Courgette

(May contain traces of: Celery)

1 bunch(es)

Mint

1 unit(s)

Red Onion

1 carton(s)

Cannellini Beans

½ unit(s)

Cucumber

(May contain traces of: Celery)

Not included in your delivery

1 tbsp

Olive Oil

150 milliliter(s)

Water

Energy (kJ)1428 kJ
Energy (kcal)341 kcal
Fat6.4 g
of which saturates1.2 g
Carbohydrate30.8 g
of which sugars9.5 g
Dietary Fibre10.2 g
Protein29.6 g
Salt0.6 g
Potassium237.5 mg
Calcium66.6 mg
Iron2 mg
Always refer to the product label for the most accurate ingredient and allergen information.

Instructions

1

Preheat the oven to 200 degrees. Pour the water for the bulgur wheat (see ingredients for amount) into a large saucepan and bring to the boil. Stir in the bulgur and the cumin. Bring back up to the boil, pop a lid on the pan and remove from the heat. Leave to the side for 12-15 mins or until ready to serve. 

2

Meanwhile, trim the courgette then slice into rounds about 1cm thick. Halve and peel the onion. Cut each half into 4 wedges and separate the layers. Zest and halve the lemon.

3

Line a baking tray with foil. Pop the fillet of hake onto the foil and sprinkle over half the lemon zest and add a small squeeze of lemon. Pop the wedges of red onion next to the fish. Drizzle a little oil, salt and pepper over the fish and the onion. Rub to coat everything evenly in the oil and seasoning.  IMPORTANT: Remember to wash your hands after handling raw fish. 

4

Pop the fish on the top shelf of your oven until the onions are soft and slightly charred and the fish is cooked, 10-12 mins. IMPORTANT: The fish is cooked when opaque in the middle! Meanwhile, trim the spring onions then slice thinly. Pick the mint leaves from their stalks and finely chop (discard the stalks). Trim the cucumber then quarter lengthways. Chop widthways into small pieces.

5

Meanwhile, heat a large frying pan over medium-high heat (no oil). When hot, add the courgette slices and cook until charred, turning occasionally, 7-8 mins. When ready remove from the heat. In a small bowl, mix together half the mint, the juice from half the lemon and the oil for the drizzle (see ingredients for amount). Season with a pinch of salt and pepper. Drain and rinse the cannelini beans in a sieve.

6

When the fish has cooked, fluff up with bulgur wheat with a fork and mix in the cannellini beans, cucumber, spring onion, remaining mint, and lemon zest. Stir through the red onion and charred courgette. Season to taste with salt and pepper. Share the bulgur wheat and bean salad between your plates and lay a fish fillet on top. Spoon over the minty drizzle and enjoy!

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