Fresh, zesty and perfect for a springtime lunch enjoyed outdoors, this Greek-inspired hake recipe utilises Mediterranean ingredients like creamy feta cheese, fennel and lemon. Heart-healthy Cape hake is flavoured with olive oil, fresh herbs and lemon juice making this recipe as health conscious as it is delicious!
September is National Heart Awareness Month and I’ve partnered with the Marine Stewardship Council and I&J on their #FeelGoodSeafood campaign to celebrate seafood as being the best protein choice for heart health. One of the few high-protein foods to contain good nutrients, vitamins, and essential omega-3 fatty acids (beneficial for your heart and overall health!) seafood reigns supreme as part of a healthy, balanced diet. In my home, we enjoy fish at least twice a week, with deliciously sustainable options like Cape hake, tuna, and salmon often featuring on the menu. As with any of our dietary options, when it comes to choosing the best seafood – both for yourself and our oceans – sustainability is key!
Feeling a little out of your depth when it comes to knowing which fish to choose? It’s easy – opt for products that feature both The Heart and Stroke Foundation’s Heart Mark logo is often seen next to the MSC blue fish label on your favourite seafood products – these will assist in making the healthier choice. By adding seafood products that bear MSC certification, you’re directly assisting sustainably and responsibly-run fisheries combat ocean pollution and overfishing – meaning a big blue future for us all.
Keep an eye out for the I&J promotions in-store and encourage your friends to enter the competition – simply scan the QR code or WhatsApp proof of your purchase of any of the featured I&J products approved with the Heart Mark and MSC blue fish label, to stand a chance to win big. Taking care of your heart and our oceans has never been this easy. Choose #FeelGoodSeafood and make my recipe for Greek Feta Hake Bake or watch the video here.
Greek Feta Hake Bake
To make the recipe family-friendly, the olives can be replaced with cherry tomatoes if desired.
Prep time: 15 mins /Cook time: 20 mins /Serves: 4
You will need:
- A 450g box of I&J Deep Water Hake Medallions, frozen
- 1 fennel bulb, washed
- 2 lemons
- 2-3 rounds of feta cheese, drained
- 8-10 black olives, pitted
- 2-3 sprigs of fresh rosemary
- 5ml dried oregano
- 5ml smoked paprika
- Coarse ground sea salt and black pepper
- Olive oil
- 250ml orzo (Greek rice pasta)
Preheat the oven to 200°C. Remove each I&J medallion from its packaging and set aside.
Chop off the fennel stalks, reserving the leaves. Using a very sharp knife or mandolin, thinly slice the fennel bulb. Do the same with half a lemon. Drizzle a little olive oil in the base of an ovenproof dish and layer over the fennel and lemon slices. Add the feta rounds and arrange the hake on top, scattering over the olives.
Juice the remaining lemon half and add to the dish. Season the hake with the dried oregano and paprika and tuck the fresh rosemary sprigs in amongst the fish. Season the entire dish with salt and pepper and drizzle over some more olive oil. Bake the fish for 20-25 mins or until gently flaking.
Cook the orzo according to packet instructions and pour into a large bowl. Remove the hake from the dish and keep warm. Using tongs, transfer the cooked fennel, feta and olives from the ovenproof dish to the orzo and combine. The feta will break apart, making the orzo creamy. Finely chop the reserved fennel leaves and add to the mixture. Avoid adding any of the sliced lemon as this will result in bitter orzo.
Spoon the orzo on to each plate and top with a Cape hake medallion. Serve with extra lemon wedges and a dollop of tzatziki if desired.