A Rustic Mediterranean Seafood Dish Full of Bold Flavour
Rich tomato sauce, sweet roasted peppers, garlic, and olives come together in this Mediterranean-style baked hake, a comforting yet healthy seafood dish that’s packed with flavour. The mild, flaky texture of hake absorbs the aromatic tomato and olive sauce beautifully, creating a wholesome meal that feels both rustic and elegant.
At Pescaluna, our hake is caught by our own longline vessels, ensuring exceptional quality and traceability. Fresh hake fillets are available in convenient packs (2 fillets weighing approximately 335–450g each), with freshly frozen options always available to preserve freshness and flavour. This dish is perfect for weeknight dinners or relaxed entertaining and can be easily prepared in one pan.
Ingredients (Serves 4)
3 tbsp olive oil
1 onion, sliced
2 green peppers, sliced
½ red pepper, sliced
3 garlic cloves, thinly sliced
1 tsp hot smoked paprika
100g mixed pitted olives
1 x 400g tin chopped tomatoes
4 Pescaluna hake fillets (skinless)
Handful of flat-leaf parsley leaves
1 lemon, cut into wedges, to serve
Optional:
Crusty bread for serving
How to Make Mediterranean Baked Hake
1. Preheat the Oven
Preheat the oven to 200°C (180°C fan).
2. Cook the Vegetables
Heat the olive oil in a large ovenproof frying pan over medium-high heat.
Add the sliced onion and peppers along with a pinch of salt.
Cook for about 10 minutes, stirring occasionally, until the vegetables are softened and lightly caramelised at the edges.
3. Build the Mediterranean Sauce
Add the sliced garlic and smoked paprika and cook for 2 minutes, allowing the spices to release their aroma.
Stir in the olives, chopped tomatoes, and 100ml of water.
Simmer gently for 10 minutes, allowing the sauce to thicken slightly and the flavours to develop.
4. Add the Hake Fillets
Season the hake fillets with salt and freshly ground black pepper.
Nestle the fillets gently into the tomato and olive sauce so they are partially submerged.
5. Bake the Dish
Transfer the pan to the oven and bake for about 15 minutes, or until the hake is opaque and flakes easily with a fork.
6. Finish & Serve
Remove from the oven and sprinkle generously with fresh parsley.
Serve with lemon wedges for squeezing over the fish.
What to Serve With Mediterranean Baked Hake
• Crusty bread for dipping into the tomato and olive sauce
• Steamed rice or lemon couscous
• Roasted baby potatoes
• A fresh green salad with olive oil and lemon dressing
• Grilled vegetables such as courgettes or aubergine
Tips for the Best Mediterranean Baked Hake
• Use an ovenproof pan so the dish can go straight from stovetop to oven.
• Avoid overcooking hake — it should be tender and flaky.
• Taste the sauce before adding the fish and adjust salt if needed (olives can be salty).
• Fresh parsley adds brightness and balances the rich tomato sauce.
• This dish also works beautifully with frozen hake fillets that have been fully thawed.
Cooking with Quality, Sustainable Seafood
Pescaluna hake is caught by our own longline vessels, ensuring responsible fishing practices and exceptional freshness. Our fresh hake is sold in convenient packs containing two fillets weighing approximately 335–450g each, and freshly frozen hake is always available for convenience and quality. Based in Cape Town, Pescaluna supplies premium seafood to customers across South Africa, available online or in-store.
