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Fried Hake

Fried Hake

with balsamic lentils and baby spinach

Heart-healthy, 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
Family Friendly
Eat Me First
Allergens:
Fish
Soya
Sulphites
Celery
Total Time45 minutes
Cooking Time40 minutes
DifficultyMedium

Ingredients

Serving amount

1 pack(s)

Lentils

2 unit(s)

Tomato

10 grams

Dill

1 unit(s)

Onion

60 grams

Baby Spinach

250 grams

Hake

(Contains Fish)

1 sachet(s)

Worcester Sauce

(Contains Soya)

1 sachet(s)

Balsamic Glaze

(Contains Sulphites)

1 sachet(s)

Vegetable Stock

(Contains Celery)

1 unit(s)

Carrot

Not included in your delivery

to taste

Oil

to taste

Salt

to taste

Pepper

to taste

Water

to taste

Butter

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Nutrition Values

Energy (kcal)393 kcal
Energy (kJ)1644 kJ
Fat4.34 g
of which saturates0.62 g
Carbohydrate43.28 g
of which sugars29.01 g
Dietary Fiber9.56 g
Protein26 g
Cholesterol0 mg
Salt3.73 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

Prep the Veg
1
  • Trim the carrot then halve lengthways (no need to peel). Slice widthways into pieces about 1cm thick.
  • Halve, peel and thinly slice the onion.
  • Cut the tomato into 2cm chunks.
  • Roughly chop the dill (discard the stalks).
Fry Your Veg
2
  • Heat a drizzle of oil in a large pan on medium-high heat.
  • Once hot, add the onion and carrot, season with salt and pepper and fry until soft and sweet, 8-10 mins, stirring occasionally.
Cook the Lentils
3
  • Meanwhile, drain the lentils in a sieve and rinse until water runs clear.
  • Add the lentils, tomato, vegetable stock, 50ml water (double for 4p), Worcester sauce and balsamic cream to the carrots.
  • Simmer until the carrots are tender, 4-5 mins.
Add the Spinach
4
  • Add the spinach to the lentils, stirring until it's wilted.
  • Stir through 1 tbsp butter (double for 4p) and dill.
  • Season to taste with salt and pepper.
Fry the Fish
5
  • Heat a drizzle of oil in another pan on high heat.
  • Pat the hake dry with kitchen paper, then season with salt and pepper.
  • Once the oil is hot, lay the fish into the pan and fry until golden, 2-3 mins. Turn and cook for 2-3 mins on the other side.
  • Once cooked, remove the pan from the heat. IMPORTANT: Wash your hands and equipment after handling raw fish. The fish is cooked when opaque in the middle.
Plate Up
6
  • Place the lentils on plates and arrange the hake on top.
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