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Tomato Hake Bake With Red Peppers and Cauliflower

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

 

Amount per serving

Protein (g)

2.8g

Energy (kJ)

390kJ

Energy (kcal)

94kcal

Carbohydrate incl. fibre (g)

12.0g

Carbohydrate excl. fibre (g)

8.8g

Sugar (g)

5.7g

Fibre (g)

3.2g

Fat (g)

4.8g

Saturated fat (g)

0.9g

Unsaturated fat (g)

3.3g

Monounsaturated fat (g)

2.8g

Polyunsaturated fat (g)

0.5g

Trans fat (g)

0.0g

Cholesterol (mg)

0mg

Sodium (mg)

476mg

Salt (g)

1.19g

Vitamin A (IU)

1227IU

Vitamin C (mg)

42.2mg

Calcium (mg)

38mg

Iron (mg)

0.85mg

Potassium (mg)

469mg

Total

11.0g

1562kJ

376kcal

48.1g

35.3g

22.9g

12.8g

19.3g

3.7g

13.2g

11.1g

2.1g

0.0g

0mg

1904mg

4.76g

4908IU

168.7mg

152mg

3.41mg

1878mg

  • 15 ml olive oil
  • 1 onion, diced
  • 3 cloves garlic, sliced
  • 5 ml Robertsons thyme
  • 10 ml Robertsons sweet basil
  • 1 lemon, juice & zest
  • 2 red peppers, cut into thick slices
  • 300 g cauliflower, cut into small medium sized florets
  • 1 packet Knorr tomato Base Dry Cook-In Sauce
  • 1 x 400 g tin chopped tomatoes
  • 1 Knorr vegetable stock pot (dissolved in 400ml hot water)
  • Robertsons Atlantic sea salt
  • Robertsons Black Pepper
  • 10 cherry tomatoes, halved
  • 4 x 180 g pieces of hake, boned and skin removed
  • fresh basil leaves