Lunch

Hake, Potato and Pepper Stew

Name: Hake, Potato and Pepper Stew
Prep time: 25 min
Total time: 25 min
Yield: 2 servings
Ingredients: 320 g Hake fillet; 300 g New potatoes; 150 g Roasted red peppers from a jar, drained; 400 g Chopped tomatoes, tinned; 100 g Onion; 2 cloves, about 6 g Garlic; 1 tbsp, about 11 g Olive oil; 300 ml Fish stock; 1 tsp Smoked paprika; A handful, chopped Fresh parsley

Hake chunks poached at the end in a smoked paprika stew of new potatoes, jarred roasted peppers and tomato. 36 g of protein and no gluten.

Calories: 396kcal
Protein: 36g
Fat: 9g
Carbs: 43g

Per serving, makes 2. 25 minutes of work. Published 8 September 2026.

Allergens

Fish
Celery

Jarred peppers in brine often list sulphites.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Hake fillet320 g
Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.
New potatoes300 g
Raw weight, skins on.
Roasted red peppers from a jar, drained150 g
Chopped tomatoes, tinned400 g
Onion100 g
Garlic2 cloves, about 6 g
Olive oil1 tbsp, about 11 g
Fish stock300 ml
Made up from a cube or a pot.
Smoked paprika1 tsp
Fresh parsleyA handful, chopped

Method

Soften the chopped onion in the oil for eight minutes, then add the garlic and paprika for one minute.
Add the potatoes, halved, with the tomatoes and stock. Simmer for fifteen minutes until a knife goes into the potatoes easily.
Add the peppers, sliced, and the hake in large chunks. Cover and cook for five minutes, until the fish flakes when pushed with a fork.
Parsley over the top and a check for salt.

Worth knowing

Hake is soft and breaks up if stirred. Once it is in, shake the pan instead.
Jarred roasted peppers save twenty minutes and taste of more than fresh ones do in winter. Drain them well or the stew goes vinegary.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.