Spiced Hake and Lentils
with carrot and baby spinach
Nutritious, protein-packed, and brimming with flavour, this is one dish you don't want to miss. The spinach and lentils make the perfect bed for a golden fried flaky hake fillet.
Tags:
Under 650 calories
•Eat Me First
•Spicy
•Discovery
•Protein Rich
Allergens:
Fish
Total Time45 minutes
Cooking Time40 minutes
DifficultyMedium
Ingredients
Serving amount
250 grams
Hake
(Contains Fish)
1 pack(s)
Lentils
2 unit(s)
Onion
60 grams
Baby Spinach
1 sachet(s)
Vegetable Stock
1 unit(s)
Carrot
5 grams
Parsley
1 pack(s)
Passata
1 sachet(s)
Harissa Paste
1 sachet(s)
Honey
Not included in your delivery
to taste
Oil
to taste
Salt
to taste
Pepper
to taste
Water
to taste
Butter
to taste
Sugar
Nutrition Values
Energy (kJ)2088 kJ
Energy (kcal)499 kcal
Fat8.4 g
of which saturates1 g
Carbohydrate55.5 g
of which sugars36.8 g
Dietary Fiber11.8 g
Protein42 g
Cholesterol0 mg
Salt5.39 g
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Sieve
Instructions
1
- Trim the carrot then halve lengthways (no need to peel). Slice widthways into 1cm thick pieces.
- Halve, peel and thinly slice the onion.
- Roughly chop the parsley (discard the stalks).
- Pat the hake dry with kitchen paper then season with salt and pepper. IMPORTANT: Wash hands and equipment after handling raw fish.
2
- Place a large pan over medium-high heat with a drizzle of oil.
- Once hot, add the onion and carrot. Season with salt and pepper.
- Fry until soft and sweet, stirring occasionally, 4-5 mins.
3
- Meanwhile, drain and rinse the lentils in a sieve.
- Once the veg has softened, add the lentils.
- Stir through the passata and stock along with 50ml water and ½ tsp sugar (double both for 4p).
- Simmer until thickened slightly, 15-18 mins.
TIP: Add more water if the lentils become too dry!
4
- Add the spinach to the lentils, stirring until it's wilted, 1-2 mins.
- Stir through 1 tbsp butter (double for 4p) along with the parsley.
- Season to taste with salt and pepper.
5
- Place a separate pan over medium-high heat with a drizzle of oil.
- Once the oil is hot, lay the fish into the pan and fry on one side until golden, 3-4 mins.
- Turn and cook on the other side for a further 3-4 mins.
- Add 2 tbsp butter (double for 4p) and the harissa paste to the pan.
- Cook for 1-2 mins, ensuring the fish is cooked through and well coated on both sides with the harissa butter. IMPORTANT: Fish is cooked when opaque in the middle.
6
- Divide the spinach lentils between plates.
- Place the hake on top, pouring over any harissa butter remaining in the pan.
- Finish with a drizzle of honey.
