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Fried Hake

Fried Hake

with balsamic lentils and baby spinach

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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
Cooking difficultyMedium
Ingredients
Serving amount
2
4
Ingredientsarrow down iconarrow down icon
Serving amount
2
4

1 pack

Lentils

2 piece

Tomato

10 g

Dill

1 piece

Onion

60 g

Baby Spinach

250 g

Hake

(ContainsFish)

1 sachet

Worcester Sauce

(ContainsSoya)

1 sachet

Balsamic Glaze

(ContainsSulphites)

1 sachet

Vegetable Stock

(ContainsCelery)

1 piece

Carrot

Not included in your delivery

to taste

Oil

to taste

Salt

to taste

Pepper

to taste

Water

to taste

Butter

Nutrition Values
Nutrition Valuesarrow down iconarrow down icon
per serving
per 100g
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.
Utensils
Utensilsarrow down iconarrow down icon
•Sieve
Instructionsdownload icondownload iconPDF
Instructionsarrow up iconarrow up icon
download icondownload icon
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.