1. Tip the rice into a bowl and cover with cold water. Set it aside to soak while you prepare the veg.
2. Peel and finely chop the onion. Place a medium pan on a medium heat. Add a splash of olive oil and the onion. Season with salt and pepper and fry, stirring often, for 5-6 mins till the onion has started to soften and lightly brown.
3. While the onion fries, dice the tomatoes. Halve the pepper and scoop out the seeds and pith, then finely chop the pepper. When the onion has cooked for 5-6 mins, add the tomatoes and pepper. Fry, stirring often, for 5-6 mins till the onions are pulpy and soft and the veg are starting to soften.
4. Meanwhile, fill and boil your kettle. Peel and grate or crush the garlic. Finely chop the parsley stalks and set the leaves aside for later. Add the garlic and parsley stalks to the pan, along with the tomato ketchup. Fry, stirring, for 2 mins.
5. Drain the rice and tip it into the pan. Pour in 150ml hot water from the kettle. Pop a lid on the pan, turn the heat up and bring to the boil. When boiling, turn the heat right down and very gently simmer for 20-25 mins till the rice is tender and all the water has been absorbed. When the rice is tender, take it off the heat and set aside, lid on, for 5-10 mins to finish cooking.
6. While the rice cooks, line a baking tray with foil. Rub each hake fillet with a little olive oil and season with salt and pepper. Place the fish on the tray, skin-side up.
7. While the rice steams, slide the hake under the grill. Cook for 6-8 mins till the hake is opaque and flakes easily when pressed with a fork, and the skin is crisp.
8. While the hake grills, finely grate the zest from the lemon. Roughly chop the parsley leaves. Fluff the rice, taste it and add a pinch of salt and pepper, if you think it needs it. Divide the rice between two warm plates. Top with a hake fillet each and garnish with the lemon zest and parsley. Serve with lemon wedges for squeezing.