Lemon and Parsley Hake
with cherry tomatoes and charred carrots
Melt-in-mouth pan-charred carrots and fluffy parsley bulgur team up with bright and fresh marinated hake for a meal that will keep your heart healthy and your tastebuds happy too.
Tags:
Dairy Free
•Under 650 calories
•Eat Me First
Allergens:
Fish
•Celery
•Wheat
Total Time40 minutes
Cooking Time45 minutes
DifficultyMedium
Ingredients
Serving amount
½ unit(s)
Onion
½ unit(s)
Lemon
125 grams
Cherry Tomatoes
5 grams
Parsley
250 grams
Hake
(Contains Fish)
1 sachet(s)
Vegetable Stock
(Contains Celery)
120 grams
Bulgur Wheat
(Contains Wheat May be present Soya, Peanut, Nuts, Sesame)
2 unit(s)
Carrot
Not included in your delivery
to taste
Oil
to taste
Salt
to taste
Pepper
to taste
Water
Nutrition Values
Energy (kcal)421 kcal
Energy (kJ)1763 kJ
Fat4.24 g
of which saturates0.55 g
Carbohydrate69.82 g
of which sugars11.43 g
Dietary Fiber0 g
Protein32.62 g
Cholesterol0 mg
Salt1.46 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
•Zester
•Medium Pot
•Lid
Instructions
1
- Halve and peel the onion. Chop half (double for 4p) into small pieces.
- Zest half the lemon (double for 4p) then cut in half. Roughly chop parsley (stalks and all).
- Trim the carrot and slice into 1cm rounds (no need to peel).
- Quarter the tomatoes.
- Mix 1 tbsp oil (double for 4p) the lemon zest, salt and pepper in a large bowl. Add the hake. Turn to coat well and set aside. IMPORTANT: Wash your hands and equipment after handling raw fish.
2
- Place a medium pot over medium heat with a drizzle of oil.
- Once hot, add the chopped onion and cook, stirring occasionally, until softened, 3-4 mins.
- Add 240ml water (double for 4p), then stir in the stock and bring to the boil.
- Stir in the bulgur, bring back up to the boil and simmer for 1 min.
- Cover and remove from heat. Leave to the side for 12-15 mins or until ready to serve.
TIP: If you're in a hurry you can boil the water in your kettle.
3
- Place a large pan over a medium-high heat (no oil).
- Once hot, add the carrot rounds and cook until charred, 5-6 mins each side.
- Turn only every couple of mins—this will allow the carrot to pick up a nice colour.
- Once cooked, season with salt and pepper to taste, then transfer half the charred carrots to a bowl and cover to keep warm.
- Chop the remaining carrots into small pieces and set aside.
4
- Meanwhile, to a medium bowl add 1½ tbsp oil and a squeeze of lemon juice (double both for 4p).
- Add half the chopped parsley.
- Season with salt and pepper.
- Mix well and set aside.
5
- Return the (now empty) pan to a medium-high heat.
- Once hot, carefully place your marinated hake into the pan, skin-side down.
- Spoon over any marinade remaining in the bowl.
- Cook for 3-4 mins before turning over and cooking for 2-3 mins on the other side. IMPORTANT: The fish is cooked when opaque in the middle.
TIP: To get crispy skin on the fish, don't move it around when it's cooking skin-side down.
6
- When everything is ready, fluff up the bulgur with a fork and stir through the tomatoes, chopped carrots, remaining parsley and a small squeeze of lemon juice.
- Taste then season with salt, pepper and more lemon juice if desired.
- Share the bulgur between your plates, then top with the charred carrot rounds and crispy hake.
- Drizzle over the herby dressing to finish.
