There might be plenty of fish in the sea but few can match I&J Cape Hake for sustainability, enviro and socio-responsibility and delicious flavour! I’m proud to be on board in celebrating this South African heritage brand’s 110th birthday – especially when it involves developing a recipe utilising our country’s best-loved fish.

Enter my twist on a classic quiche starring locally-caught, MSC-certified (and now in shiny new packaging!) I&J Deep Water Hake. 


A South African family favourite, quiche is a quick and easy dish that makes for an ideal light lunch. For this version, the traditional combination of spinach and feta goes coastal with the addition of tender Cape hake. Readymade shortcrust pastry streamlines the recipe, whilst fresh herbs and farm eggs make the most of beautiful local produce. 

For the diet-conscious, the hake provides a protein boost whilst the shortcrust pastry can easily be omitted for a carb-free option. 

Hake, Spinach and Feta Quiche

Prep time: 1 hour /Cook time: 40 mins /Serves: 4-6

You will need:

  • 450g I&J Deep Water Hake or Haddock Medallions
  • 500g roll short crust pastry
  • Olive oil
  •  1 shallot, finely chopped
  •  1 clove garlic, finely chopped
  •  6 medium organic eggs
  •  250ml low fat cream
  •  200g baby spinach, steamed and drained
  • 150g feta cheese, crumbled
  • 15ml fresh dill, chopped
  • 1 sprig of fresh thyme (optional)
  •  Fresh chives
  •  80g Parmesan cheese, grated
  • Coarse ground sea salt and black pepper

Preheat the oven to 200°C and leave out the shortcrust pastry to reach room temperature. This prevents the pastry from cracking when rolled. Lightly grease a 25cm pie dish with olive oil. Working on a floured surface, roll out the pastry to a 1cm thickness and place into the pie dish, leaving the edges of the pastry to hang over the sides. Use a fork to prick holes in the pastry and press down the edges into a decorative pattern. Trim off any excess pastry.

Line the pastry base with baking paper and fill the hollow with baking beads or dried beans or rice. Par-bake the pastry case for 8-10 minutes before removing from the oven and leaving to cool. 

Reduce the oven to 160°C. Gently fry the shallot in a little olive oil until tender. Set aside. Pour the cream into a saucepan and add the hake or haddock medallions, crushed garlic and sprig of thyme. Poach the hake in the cream for 8-10 minutes or until the fish flakes easily. Remove the hake from the cream and set aside to drain. Remove and discard the thyme and pour the remaining cream into a mixing bowl. Once the cream has cooled, beat in the eggs. Season with salt and pepper and mix in the drained spinach, crumbled feta and flake in the hake. Add the chopped dill and pour the mixture into the pastry case. Garnish the top of the quiche with the chives and grated Parmesan.

Envelop the edges of the quiche with foil to prevent further browning and bake for 35-40 minutes or until set in the middle and lightly browned on top.

Leave the quiche to cool slightly before serving with a green salad and crisp white wine. 


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