rose harissa hake with roasted cauliflower

This recipe is a delicious mix of lovely warm spices from the rose harissa and slight sweetness from the hake and coconut milk. It’s a great way to get a bit more fish in your diet - and cooking it in a sauce was always a good way to get my kids to eat it!

Depending on how spicy you want to go, you can double the rose harissa for extra heat or dial it back if you want a milder creamier flavour.

Roasted cauliflower is one of my favourite veggies and works really well with this dish. I’ve made it super tasty with a mix of coconut oil, cumin, coriander, and smoked paprika. Cauliflower adds extra fiber to your plate and is also high in a compound called sulforaphane, which may enhance detoxification activity in the liver and protect against free radical cell damage in the body.

Hake is a good source of lean protein, with around 20g per 100g fillet. It’s a ‘complete’ protein containing all 9 ‘essential’ amino acids; these aminos are essential as they must be consumed in the diet as the body cannot synthesise them. It’s important to eat sufficient amounts of protein (I try to eat 1.5-2g per kg of body weight per day) for muscle repair and growth, immune function, heart health, and even brain function.

Hake is a good source of tryptophan, one of the nine essential amino acids. Tryptophan is understood to improve sleep quality as it helps to produce the hormone melatonin. Tryptophan is also a precursor to serotonin, which is important for sleep, mood, and appetite regulation.

Hake contains healthy polyunsaturated fatty acids, including omega 3s (but in smaller amounts than oily fish such as salmon and mackerel); these fats may have anti-inflammatory properties that can reduce the risk of heart and neurodegenerative diseases.

Hake is also high in several minerals that are essential for keeping our bodies functioning properly. The main ones include:

Phosphorus - this mineral is found in high-protein food as phosphates. It is associated with energy metabolism and can help with weight control. It also helps to maintain a normal PH, and is a major component of cell membranes, bones, and teeth. 85% of phosphorus in the body is found in bones.

Potassium - is a mineral and electrolyte that balances sodium levels in the body and, therefore, may help to regulate blood pressure. It is needed for normal muscular and nerve function and plays a role in maintaining bone density by neutralizing acids that can leach calcium from bones. A diet rich in potassium may help to reduce the risk of osteoporosis.

Magnesium is essential for over 300 enzymatic processes in the body, including energy production, DNA synthesis, muscle contraction and relaxation, blood sugar regulation, nerve function, and bone health.

These minerals are key to maintaining a healthy metabolism and bone strength and density and may be important in mid-life. Metabolism and lean muscle can decrease, and women, in particular, are more susceptible to a decrease in bone density and osteoporosis with declining levels of oestrogen as they reach perimenopause.

• If you can’t get hold of hake, sub for any other white fish or salmon. You could also make this recipe vegan by using firm tofu chopped into cubes instead of fish.

Ingredients

Serves 4 

• ½ tbsp coconut oil 

• 1 lg onion, half moon slices

• 1 red pepper, sliced 

• 1 lg garlic clove, grated finely 

• 1 x 400g tinned tomatoes

• 1 x 400g tin coconut milk 

• 1 tbsp rose harissa

• 4 hake fillets

• Handful chopped coriander

• 2 limes cut in quarters 

• 1 cauliflower, chopped in med florets

• ½ tsp ground cumin 

• ½ tsp ground coriander 

• ½ tsp ground smoked paprika

• Pinch of sea salt

Method 

• Heat the oven to 180. 

• Warm a large sauté pan and melt the coconut oil. 

• Gently fry the onions for 10 mins, then add the red pepper for another 10 min. 

• Prep the cauliflower by spreading it in a large baking tray, add 4-5 knobs of coconut oil and the ground spices. Set aside. 

• Next, add the garlic to the onions and peppers for a minute before mixing in the ground spices. Allow to warm for 20 seconds, and then pour in the tomatoes and coconut milk. Add the harissa and simmer for 15 minutes. 

• Add the fish to the sauce for 10-12 minutes until the fish is cooked. 

• Place the cauliflower in the oven for 12 minutes. 

• Finish the fish by adding a good pinch of sea salt and chopped coriander, and serve with a couple of lime wedges.  

  Tip

• Switch tinned for 6 large vine tomatoes. 

• You can use any white fish in this dish, so cod, sea bass, pollack

•  The sauce won’t be particularly thick but don’t worry, the rice and cauliflower soak it all up. You could add a tbsp of cornflower mixed in a little water to thicken if you want to though. Just make sure you whisk it into the sauce quickly, or it’ll end up in a lump! 

Roasted squash & cauliflower soup with rose harissa yoghurt

This soup is packed with a huge amount of flavour, especially considering it’s made with only 5 ingredients! The vegetables are all roasted so the caramelisation really adds depth to this simple soup. It’s really easy to make and is very ‘hands off’ as everything goes in the oven basically and then you just blitz them altogether at the end.

Ralph said this was his favourite ever soup - let me know what you think!! I love the yoghurt dressing, but it is totally optional as there is already so much flavour in the soup itself.

Ingredients

Serves 6

• 1 small squash

• 1 small cauliflower

• 3 large cloves garlic

• 1 tsp ground cumin

• 800-1L boiling water

• 1 lime wedge

Yoghurt topping

• 120ml Greek yoghurt (or vegan option: coconut)

• 1 tbsp rose harissa

• 1 tbsp tahini

Method

• Preheat the oven to 180ºc and put all the chopped veggies in one big tray; coat with 2-3 tbsp extra virgin olive oil and then sprinkle over the cumin and a good pinch of salt. Mix well.

• Separate the cauliflower and onion on to one tray and put the squash on another. 

• Put the squash in the oven for 20 minutes then check and turn. 

• When the squash goes back in, put in the cauliflower and onions as well for 15 minutes. 

• Check and turn the cauliflower and onions, then put back in for 8 minutes. All the vegetables should be done together, but if not, just roast whichever one hasn’t browned for another 5-10 minutes.

• While the vegetables are cooking, make the yoghurt by mixing all the ingredients in a small bowl.

• Boil at least 1 litre of water in the kettle.

• Scrape the vegetables into a large saucepan and then deglaze each tray with 150ml of boiling water. Pour the flavour rich water into the pan, scraping all the residue off using a silicone spatula.

• Squeeze out the roasted garlic from their skins into the pan and add a further 600ml of boiling water.

• Bring to the boil then reduce the heat, simmer for 5 minutes and then blitz with a hand blender until smooth. You might need to add an extra 100-200ml of water depending on thickness. 

• Add the sea salt, but adjust according to how much extra water you’ve added and finish with a squeeze of lime (about 1 tsp).

• Serve with a blob of the harissa yoghurt on top.

Tip

• When roasting vegetables:

  I tend not to mix types as they can cook at different rates, so I might need to take one out earlier.

  Always let the excess steam out by opening the oven a tiny bit about every 15 minutes - this helps them brown/crisp up.

Harissa & honey roast carrots with lemon feta

I bought some lovely lunched carrots this week, so I felt like they deserved to be showcased in their very own dish! So here they are: super easy to make, spicy and slightly sweet with creamy salty feta and a sprinkle of sumac on top. They’d make a great a side to serve with a tagine or any Middle Eastern style stew or with cous cous and a green salad for a light lunch.

Ingredients

Serves 4-6

• 400g bunched carrots (with tops)

• ½ tbsp honey

• ½ - 1 tbsp harissa dried spice blend

• 100g feta, crumbled

• Zest of 1 lemon

• A pinch of sumac, optional

Method

• Pre-heat the oven to 180ºc.

• Trim the carrot tops and reserve the leaves, then cut the carrots in half length ways.

• Line up on a tray and drizzle with rapeseed oil, honey and sprinkle over the harissa, plus a pinch of salt.

• Roast for 25 minutes and then turn. Cook for a further 15 minutes until soft and starting to brown at the edges.

• While the carrots are roasting, roughly chop the carrot top leaves (throw away the stalks) and mix with the feta and lemon zest.

• Serve warm, topped with the feta mix and sumac if you’re using it.

Red pepper, aubergine & adzuki

A break in the sunshine calls for something slightly warmer today and this is a lovely stew that’s lightly spiced with harissa and full of flavour. I’ve used creamy aubergines and sweet peppers to compliment the nutty adzuki beans - which I’d forgotten much I liked!

Adzuki are a great addition to a veggie dish as they give a nice bite and texture, which works well to contrast with the softer vegetables. My husband isn’t a massive bean fan, but he likes adzuki as they’re relatively small compared to other types - they pretty much went under his radar!

This is another dish that I make a big pan of and store in the fridge for quick healthy lunches with a chunk of sourdough, or eat for dinner in different ways - with roasted squash wedges, a baked sweet potato or grilled halloumi, veggie sausages, chicken or fish if you’re BBQing with friends.

Ingredients

Serves 4-6

• 150g dried adzuki beans

• 2 aubergines, 1cm slices

• 2 medium red onions, chopped

• 3 large garlic cloves, grated

• 1 tsp cumin seeds

• 1 tsp ground coriander

• 1 tsp smoked paprika

• 1 tsp ground harissa spice blend

• 3 red peppers, sliced

• 2 tins 400g tomatoes

• 1 tbsp red wine vinegar

• 1/2 tbsp maple / honey

• 1 tsp sea salt

• A handful of fresh coriander

Method

• Preheat the oven to 180ºc.

• Simmer the adzuki for approx 45 minutes until soft, drain and set aside.

• Spread the aubergine on a large tray, brush with olive oil on both sides, sprinkle with sea salt, then put in the oven for 10 minutes.

• Heat ½ tbsp olive oil in a large pan and fry the onions gently for 10 mins, then add the garlic and ground spices cooking for 30 seconds.

• Next add the red peppers and cook for a further 10 minutes.

• Then add the tomatoes, aubergine and adzuki, simmer for 20 minutes.

• Add the red wine vinegar and maple, simmer for 5 minutes. Then finish by stirring in the salt. Serve with fresh coriander leaves

  Tip

• Other serving ideas: cous cous, brown rice, top with plain yoghurt or plant-based coconut. I like Coconut Collab, especially with savoury dishes.

• Use chickpeas instead of adzuki if you can’t get hold of them.

• You can cook the aubergine in the same pan if you prefer - fry on a medium to high heat using plenty of olive oil until 2-3 sides are browned. Set aside and add back in following the instructions above. I prefer to use the oven as I can get on with prepping the other ingredients while the aubergine cooks.

• Coriander is optional!

Broccoli, sweet potato & tahini salad

Salad season is back! I feel ready to say goodbye to soups now! Or may be I’m getting over excited as it’s sunny AND warm today. Feels really good after a long Covid lockdown winter and now we can have friends in our gardens, life just feels that bit better. I’ve missed seeing my family and friends so much!

This was a hastily put together salad based on what I fancied last night. It was a rare evening when everyone else had either leftovers or a packet pie (yes, they’re my lifeline some days) to eat and I was left to my own devices. So I made a salad with roasted vegetables, harissa spices, quinoa and tahini dressing, which I enjoyed so much. I took the rest to eat lunch with a friend in the park and added some falafels and pitta, which felt like a real treat!

* If you want to make the salad vegan, just leave out the feta and top with a few toasted seeds.

Ingredients

Serves 2 as a main, or 4 as a side

• 1 red onion, sliced

• 100g tenderstem broccoli

• 1 medium sweet potato, 1½cm cubes

• 1 tsp dried harissa spice blend

• 120g quinoa

• A handful of coriander leaves

• 100g feta, crumbled (optional)

  Dressing

• 3 tbsp tahini

• 5-6 tbsp water

• Juice of ¼ lemon

• ¼ small clove garlic

• Pinch of sea salt

Method

• Preheat the 200ºc. Mix approx 1 tbsp olive oil and the harissa into the onions and sweet potatoes and roast for 15 minutes.

• Turn the onions and potatoes, then add the broccoli to the tray and drizzle with a little oil. Roast for 15 minutes and then set aside to cool a little.

• While the vegetables are roasting, rinse and cook the quinoa as per the packet instructions - I usually rinse it 3-4 times so the water runs pretty clear and then simmer for 20 minutes.

• Make the dressing by putting all the ingredients in a jar and mixing well. Just add the water slowly until you get the right consistency - tahini sometimes varies with the amount of water it needs to let it down.

• Drain the quinoa and allow to cool, or run it under some cold water if you’re in a hurry and then drain again.

• Layer the ingredients, including the dressing, in a large bowl or platter, finishing with feta and coriander on top.