Following the Operation Transformation meal plan? Here's a tasty and healthy Hake with Roasted Red Pepper Sauce dish.


Serves: 2

  • 300g hake
  • 2 large roasted red peppers (jarred), roughly chopped
  • 250g potatoes, peeled and chopped
  • 200g green beans
  • 1 large carrot, peeled and chopped
  • 2 tbsp cooking cream
  • 2 tbsp rapeseed oil
  • 2 tbsp semi-skimmed milk
  • 1 tbsp butter (for mash)
  • 1 tsp butter (for sauce)
  • 1 clove garlic, crushed


  1. Place potatoes in a pot of cold water to just cover the potatoes
  2. Bring to the boil and simmer until tender (10 – 15 minutes)
  3. Drain water and add milk and 1 tsp butter and mash
  4. Place 1 tbsp oil in an ovenproof dish and add hake fillets
  5. Place in a pre-heated oven at 180º and cook for 15 minutes until cooked through
  6. Place chopped carrots and green beans in a colander/sieve over a pot of boiling water on medium heat and steam until tender (10-15 minutes)
  7. Place 1 tsp of butter in a pan, add garlic and allow to sizzle on medium heat for 1 minute stirring to ensure it does not burn
  8. Add roasted red pepper and cooking cream and simmer for 1 minute
  9. Remove from heat and blend together using a hand blender/ liquidiser
  10. Remove fish from the oven - drizzle with sauce and serve with mashed potatoes and vegetables