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
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
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).
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.
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.
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.
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.
6
- Place the lentils on plates and arrange the hake on top.
