Simply Fish

Recipe by Helen Gough

Serves: 4  Prep Time: 10 mins  Cooking Time: 10 mins

This recipe is so easy and quick all you need are the freshest of ingredients and it will taste super. I like to use hake but one can use cod or haddock instead. If you don't intend to eat the fish the day you purchase it freeze it immediately and defrost slowly when you intend to use it. It is just as good. But don't leave in fridge for a day or two, you will notice the difference. This dish is a healthy alternative to a red meat dish and is full of protein to help repair your cells after treatment.


  • I kg of fresh Hake 
  • 2 tbsp sweet chilli oil
  • 1 tbsp olive oil
  • 2 tbsp basil pesto
  • 1 lemon  sliced
  • Grated Parmesan
  • Optional: 1 dozen king prawns, fresh and peeled. This will wow your family or guests!


  1. Heat oven to 200˚C.  
  2. Line a roasting tin with tin foil, enough to pull up sides to form an envelope.
  3. Oil tin foil with oil. 
  4. Place fillets of fish skin side down flat onto foil.
  5. Brush the chilli oil on top of the fish followed by spooning the pesto on top. 
  6. If using the prawns allow 3 per person and place on top of fish nicely spaced out.
  7. Grate parmesan cheese on top and then place sliced lemons on top (evenly spaced).
  8. Season with salt and black pepper.
  9. Close the tinfoil allowing air space above fish. 
  10. Place in oven for about 8 mins.  
  11. Check to see if fish is cooked through (at its thickest part it should no longer be opaque). 
  12. Leave foil wide open and place fish back in oven to allow a little browning. 
  13. Remove fish after 2 to 3 mins and serve. 


It's very important that you don't overcook fish so use a timer. Spoon the juices from the fish as a light sauce/dressing for fish. It's delicious with new potatoes and a mixed salad. Total prep and cooking time should be about half an hour! 

Nutritional Benefits

Hake is a beautiful soft fish ideal for those who have trouble chewing or digesting their foods. It’s full of protein which helps your muscles stay strong and also helps your immune system to fight off infection. Using flavours like chilli oil, pesto and lemon can help you to overcome any taste change that may be occurring from your treatment. If your mouth is sore use more gentle flavouring.