skip to main content

Food & Recipes - Day 23

Download This Week's Shopping List
Main Meal of the Day
Snacks & Extras

Cajun Hake & Vegetable Bake

Serves: 2
(Approx 515 kcal per serving)

View the full recipe
The Ingredients

2 potatoes (400g)
1 red onion (150g)
1 red pepper (150g)
1 small courgette (150g)
4 teaspoons rapeseed or olive oil (20g)
1 ½ teaspoons Cajun seasoning (7.5g)
1 teaspoon garlic granules
2 x 150g skinless & boneless hake fillets
1 tablespoon sunflower seeds (15g)
2 tablespoons light mayonnaise (30g)

Download PDF
The Method

Preheat the oven to 200C, (400F), gas mark 6. Cut the potatoes into thin wedges. Cut the onion in half and peel, then cut into thick wedges. Remove the core from the red pepper and cut into slices. Cut the courgette into chunks.

Place all the vegetables on a baking tray and drizzle over one tablespoon of oil. Toss to coat evenly, then sprinkle over one teaspoon of the Cajun seasoning and the garlic granules. Put in the oven for 20 minutes.

Drizzle the hake with the remaining teaspoon of oil and sprinkle over the rest of the Cajun seasoning. Remove the vegetables from the oven and make room in the middle to tuck in the pieces of hake. Sprinkle over the sunflower seeds and bake for another 10-12 minutes or until the hake is cooked through and tender. Test with a small knife to ensure the hake is cooked through.

Arrange the Cajun hake and vegetables on plates and add a tablespoon of the mayonnaise to each one. Season with pepper to serve.

* Suitable for vegetarians if plant-based alternative is used instead of hake

Meal of the day

(Approx kcal per serving)

View the full recipe
The Ingredients
Download PDF
The Method

Have you followed your Food Plan Today?

Well done, keep up the good work

Operation Transformation 2024 ×

Don't worry, get back on track tomorrow! You can do it!

Operation Transformation 2024 ×