Dinner

Hake with Romesco and Tenderstem

Name: Hake with Romesco and Tenderstem
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 170 g Hake fillet; 100 g Roasted red peppers from a jar, drained; 12 g Almonds; 5 g Olive oil; 1 clove, about 3 g Garlic; 120 g Tenderstem broccoli; Half a teaspoon Smoked paprika; A splash Red wine vinegar

Pan-fried hake with a rough sauce of jarred roasted peppers, toasted almonds and smoked paprika. 39 g of protein for 349 kcal.

Calories: 349kcal
Protein: 39g
Fat: 15g
Carbs: 14g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Fish
Tree nuts
Sulphites

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 fillet170 g
Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.
Roasted red peppers from a jar, drained100 g
Almonds12 g
Twelve grams is about fifteen almonds and 70 kcal. The sauce needs them for body but not many of them.
Olive oil5 g
Garlic1 clove, about 3 g
Tenderstem broccoli120 g
Smoked paprikaHalf a teaspoon
Red wine vinegarA splash

Method

Toast the almonds in a dry pan for three minutes, shaking, until they smell nutty.
Blitz them with the drained peppers, garlic, paprika, vinegar, half the oil and a pinch of salt to a coarse paste. A stick blender in a jug does it.
Fry the hake skin-side down in the rest of the oil over a medium-high heat for four minutes, then flesh-side for three.
Steam the tenderstem for four minutes and serve the fish on the sauce with the greens alongside.

Worth knowing

Romesco is traditionally made with peppers you roast yourself and a slice of fried bread. Jarred peppers skip forty minutes, and leaving the bread out is what keeps it at 349 kcal.
Hake is a soft fish and the skin sticks if you move it too soon. Four minutes untouched and it lifts.

Other dinner recipes that share ingredients with this one, or every dinner 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.