Lemon and Parsley Hake
on a bed of bulgur, aubergine and courgette
Melt-in-mouth oven-roasted aubergine and courgette mixed with fluffy bulgur team up with bright and fresh marinated hake for a meal that will keep your heart healthy and your tastebuds happy too.
Tags:
Under 650 calories
•Eat Me First
•Spicy
Allergens:
Fish
•Celery
•Wheat
Total Time40 minutes
Cooking Time45 minutes
DifficultyMedium
Ingredients
Serving amount
½ piece
Lemon
125 g
Cherry Tomatoes
5 g
Parsley
250 g
Hake
(Contains Fish)
1 sachet
Vegetable Stock
(Contains Celery)
120 g
Bulgur Wheat
(Contains Wheat May be present Soya, Peanut, Nuts, Sesame)
1 piece
Courgette
1 piece
Aubergine
2 piece
Garlic
1 sachet
Harissa Spice Mix
Not included in your delivery
to taste
Oil
to taste
Salt
to taste
Pepper
to taste
Water
Nutrition Values
Energy (kcal)412 kcal
Energy (kJ)1722 kJ
Fat4.8 g
of which saturates0.7 g
Carbohydrate65.1 g
of which sugars8.4 g
Dietary Fiber0 g
Protein34.7 g
Cholesterol0 mg
Salt2.04 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
•Zester
•Grater
•Baking Sheet with Baking Paper
Instructions
1
- Preheat your oven to 240°C/220°C fan/gas mark 9.
- Peel and grate the garlic (or use a garlic press).
- Zest and juice half the lemon (double for 4p).
- Roughly chop the parsley (stalks and all).
- Quarter the tomatoes.
2
- Trim the aubergine then cut into 2cm pieces.
- Trim the courgette then quarter lengthways. Cut each quarter widthways into thirds to make batons.
- Pop the aubergine and courgette onto a lined baking tray.
- Drizzle with oil and sprinkle with harissa spice mix, salt and pepper. Toss to coat and spread out in a single layer.
- When the oven is hot, roast on the top shelf until the veg is softened and golden, 20-25 mins. Turn halfway through.
3
- Meanwhile, place a pot over medium heat with a drizzle of oil.
- Add the garlic and fry for 1 min.
- Pour in 240ml water (double for 4p) along with the stock powder and bring to the boil.
- Stir in the bulgur, bring back up to the boil and simmer for 1 min.
- Pop a lid on the pot and remove from the 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.
4
- While the bulgur boils, add 1½ tbsp oil and 1 tsp of lemon juice (double both for 4p) to a medium bowl.
- Stir through the chopped parsley.
- Season with salt and pepper.
- Mix well and set aside.
TIP: Add more lemon juice if you feel it needs it!
5
- Place a pan over medium-high heat with a drizzle of oil.
- Pat the fish dry with kitchen paper. Season with salt and pepper.
- Once hot, lay the hake fillets into the pan and cook for 4-5 mins.
- Turn over and cook for a further 4-5 mins on the other side. IMPORTANT: Wash hands and equipment after handling raw fish. Fish is cooked when opaque in the middle.
6
- When everything is ready, fluff up the bulgur with a fork.
- Stir through the tomatoes, aubergine, courgette and lemon zest.
- Taste then season with salt, pepper and more lemon juice if desired.
- Share the bulgur between your plates, then top with the hake.
- Finish with a generous drizzle of the parsley dressing.