Like so many of my recipes, this one was inspired by something I saw on MasterChef. I loved the idea of a creamy Caribbean rundown, so I created my own version using fresh South African hake – our most affordable and accessible fish – along with shallots, cherry tomatoes, and plenty of fresh thyme.
I’ve only recently started experimenting with chilies, so I’m still discovering my comfort zone. For this recipe, I chopped up a whole chili. It packed more heat than I expected, but it also added wonderful flavour. By the next day, the chili had mellowed beautifully, leaving behind a gentle, fragrant warmth. If you’d rather not be challenged, simply leave the chili whole while the sauce simmers and remove it before serving.
Surprisingly, the star of the show was the fresh thyme. It added a fragrant, earthy note that lifted the creamy coconut sauce and tied all the flavours together. Don’t be tempted to use dried thyme here – fresh thyme is well worth it, both in the sauce and sprinkled over the finished dish.
Caribbean-Inspired Hake Rundown
Inspired by the Caribbean classic, this hake rundown features tender South African hake gently poached in a rich coconut sauce with shallots, cherry tomatoes, fresh thyme and a touch of chili. Comforting, colourful and packed with vibrant flavour, it's an easy one-pan meal that's just as delicious the next day.
Ingredients
- 2 fresh hake fillets
- 1 Tbsp butter or olive oil
- 2 shallots, thinly sliced
- 3 cloves garlic, thinly sliced
- 2 tsp fresh ginger, thinly sliced
- 1 mild red chili, whole or finely sliced
- 200 g cherry tomatoes, halved
- 400 ml full-fat coconut milk
- 4–5 sprigs fresh thyme
- 2 spring onions, sliced (white and green parts separated)
- Salt, to taste
- Freshly ground black pepper, to taste
- 1–2 tsp fresh lemon or lime juice (optional)
For the garnish
- Thinly sliced sweet baby peppers
- Fresh thyme leaves
- Sliced spring onion greens
Instructions
Pat the hake fillets dry and season lightly with salt and freshly ground black pepper.
Heat the butter or olive oil in a large frying pan over medium heat. Add the shallots and cook for 3–4 minutes until softened but not browned.
Add the garlic, ginger, chili and the white parts of the spring onions. Cook for about 30 seconds until fragrant.
Stir in the cherry tomatoes and cook for 2–3 minutes until they begin to soften.
Pour in the coconut milk and add the thyme sprigs. Bring to a gentle simmer and cook uncovered for 10–15 minutes, stirring occasionally, until the sauce has reduced and thickened to a silky consistency. It should coat the back of a spoon rather than resemble a broth.
Taste the sauce and season with additional salt and black pepper if needed. Stir in the lemon or lime juice, if using.
Nestle the hake fillets into the sauce in a single layer. Spoon a little of the sauce over the fish and cook gently for 4–6 minutes, or until the fish is opaque and flakes easily with a fork. Avoid stirring the fish, as hake is delicate and flakes easily.
Scatter over the green parts of the spring onions and garnish with sliced sweet baby peppers and fresh thyme leaves.
Serve immediately with steamed pumpkin or your favourite low-carb vegetable.
Notes
- Frozen hake: Frozen hake works just as well in this recipe. Thaw the fillets overnight in the refrigerator for the best texture, or cook from partially thawed, allowing an extra 2–4 minutes of cooking time, depending on their thickness.
- Chili: If you prefer a milder dish, leave the chili whole while the sauce simmers and remove it before serving. Chopping the chili will produce a much spicier result.
- Fresh thyme: Fresh thyme is one of the defining flavours of this dish. Use it both in the sauce and as a garnish for the best flavour and aroma.
- Citrus: A squeeze of lime is traditional, but lemon juice is an excellent substitute if limes aren't available. Don't skip the acidity—it really lifts the finished dish.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days.
- Reheating: Reheat gently over low heat until warmed through. Avoid boiling, as the hake is delicate and may break apart or become dry.
- Leftovers: This dish is just as delicious the next day. The flavours mellow and become even more rounded overnight, making it an excellent make-ahead meal.
Nutrition (per serving - 2 servings)
Calories: 860 kcal
Protein: 68.0 g
Fat: 57.0 g
Net Carbs: 16.5 g
Disclaimer: Nutritional information is calculated using standard food databases and should be regarded as an estimate only. Actual values may vary depending on the specific ingredients and brands used.
