Baked Hake in Tikka Masala Sauce
Hake has firm white flesh and a mild flavour that works well with the spices in tikka masala sauce. The fillets marinate in the sauce for a few hours, then cook in the oven in 10 to 15 minutes.
Bay’s Kitchen Tikka Masala Sauce is made with tomatoes, coconut cream and spices such as cumin, coriander and turmeric. There is no onion or garlic in it. The original recipe uses cashews, which are high in FODMAPs. Toasted macadamia nuts take their place here; they taste similarly mild and buttery.
Method
- Lay the hake fillets in a shallow ovenproof dish and pour over the sauce so they are completely covered. Cover and leave in the fridge for a few hours or overnight.
- Preheat the oven to 180 °C (160 °C fan) and put the rice on to cook, following the packet instructions. Roughly chop the macadamias and dry-fry them until fragrant and lightly coloured.
- Season the fish lightly with salt and pepper and bake in the dish for 10 to 15 minutes. It is ready when the flesh is no longer translucent and flakes easily with a fork.
- Chop the coriander and sprinkle it over the fish, then squeeze over the juice of half the lime. Serve with the rice, the nuts and wedges of the remaining lime half.
Tips
- Other firm white fish such as cod or coley work just as well. Thick fillets need closer to 15 minutes; thin ones are done after 10.
- For more veg on the plate, steam some green beans or spinach to go with it. Both are low FODMAP.
