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Hake with fennel and sun-dried tomatoes

Hake with fennel and sun-dried tomatoes in cream bowl on a wooden worktop

When hake meets sweet, softened fennel, juicy cherry tomatoes and a punchy sun-dried tomato and chilli dressing, the result is pure Mediterranean magic. This pan-fried hake with fennel recipe from Matt Tebbutt is a healthy, dairy-free Mediterranean fish dish that layers saffron, capers and white beans into a rich one-pan supper, finished with crunchy fried breadcrumbs for texture.

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Prep:less than 30 mins
Cook:25 mins
Serves:Serves 2
Dietary:Dairy-free, Egg-free, Healthy, Nut-free, Pregnancy-friendly
Saturday Kitchen Chef photoBy Matt Tebbutt
From BBC Saturday Kitchen Live Recipes

nutri-score b

Lean, protein-rich hake, fibre-packed white beans and plenty of vegetables earn this healthy hake with fennel a strong Nutri-Score of B. The modest olive oil keeps it wholesome, while capers and sun-dried tomatoes add flavour without excess fat or salt.

Estimated nutrition per serving (approx.): 610 kcal | Fat 38g | Carbs 12g | Sugars 4g | Fibre 4g | Protein 46g

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The kit that makes this recipe easy:

Ovenproof frying pan – ESSENTIAL for success – it goes straight from the hob to the oven, so the hake and fennel cook together in one pan without any messy transfers.

  • Blender – blends the sun-dried tomatoes into a smooth, glossy dressing, a must for the garnish.
  • Sharp Chef knife – for thinly slicing the fennel bulb and halving the cherry tomatoes.
  • Chopping board – great for prepping the fennel, garlic and herbs with ease.

Ingredients

For the hake with fennel

  • 4 tbsp olive oil
  • 2 (about 250g/9oz each) hake fillets, skin on and pin boned
  • ½ fennel bulb, thinly sliced
  • 2 garlic cloves, finely chopped
  • 8 cherry tomatoes, halved or sliced
  • 1 tbsp baby capers
  • pinch saffron
  • 125ml/4fl oz white wine
  • 2–3 tbsp cooked white beans, such as cannellini or butter bean
  • salt and freshly ground black pepper, to season

To garnish

  • 2 tbsp sun-dried tomatoes, blended
  • pinch dried red chilli
  • 1 tsp chopped oregano
  • 2 tbsp olive oil
  • 1–2 tbsp fried breadcrumbs, to serve

Customise

Ingredient swaps that hold up:

  • Swap the hake for cod, pollock or sea bass – all pan-fry beautifully and hold their shape in the oven.
  • Replace the white wine with fish stock and a squeeze of lemon for an alcohol-free version.
  • Use basil or thyme instead of oregano if that’s what’s in the cupboard.
  • No saffron? A pinch of turmeric gives a similar golden hue and gentle warmth.

Method

Get Ready (5 minutes)

  1. Preheat the oven to 220C/200C Fan/Gas 7. Pop the saffron pinch into a small dish with a splash of the white wine so it blooms and releases its lovely colour while you cook. If your ovenproof frying pan needs the oven to heat with it, no worries – it will warm up as you go.

Toast the Beans and Prep the Garnish (10 minutes, overlaps with the fish)

  1. Blend the sun-dried tomatoes with the chilli and oregano in your blender, then stir in the olive oil to loosen everything into a glossy, spoonable dressing. Do this now and it’s ready whenever you need it – you can even make it a day ahead and keep it in the fridge.

Sear the Hake and Soften the Fennel (15 minutes)

  1. Heat 2 tablespoons of olive oil in an  ovenproof frying pan over a medium heat. Season the hake fillets with salt and lay them flesh-side down. Leave them alone for about 5 minutes – patience is your friend here, as that’s how you get a gorgeous golden crust. It also means the fish releases itself naturally when it’s ready to move.
  2. Meanwhile, heat the remaining 2 tablespoons of olive oil in your separate ovenproof frying pan. Using a sharp chef knife and a chopping board, slice the fennel as thinly as you can – a mandoline-style shave means it melts into sweetness. Add it to the pan with the garlic and cook gently for 10 minutes, stirring now and then, until everything is soft and fragrant. Two pans, one hob, zero stress – this is where the timing overlaps beautifully.

Build the Base and Bake (8 minutes)

  1. Add the cherry tomatoes, capers and saffron (with its soaking wine) to the softened fennel. Pour in the rest of the white wine and let it bubble briefly so the alcohol cooks off. Then stir in the white beans – they soak up all those lovely juices and make the dish properly satisfying.
  2. Place the fish on top of the fennel mixture, golden-side up so that beautiful crust stays on show. Transfer the whole pan to the hot oven and bake for about 8 minutes, until the hake is cooked through and flakes easily at the gentlest nudge of a fork.

Finish and Serve (2 minutes)

  1. Spoon the sun-dried tomato dressing generously over the fish – that sweet, tangy, gently spicy hit is what ties the whole dish together.
  2. Scatter over the fried breadcrumbs for crunch and bring the pan straight to the table. A dish this pretty deserves an audience.

Additional Notes

  • Make the sun-dried tomato dressing up to a day ahead – the flavours only improve as it sits.
  • Ask your fishmonger to pin bone the hake for you; it saves time and guarantees a fuss-free plate.
  • If you don’t have an ovenproof frying pan, transfer the fennel mixture to a shallow ovenproof dish before topping with the fish.
  • Serve with crusty bread or steamed new potatoes to mop up the saffron-infused juices.

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