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Mediterranean Orzo and Pan-fried Hake

with tomato and spinach

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Flaky fried hake is paired with al-dente orzo and rich sun-dried tomato paste in this Mediterranean recipe.

Tags:

Super Quick

•Calorie Smart

•Protein Rich

Allergens:

Wheat

•Cereals containing gluten

•Fish

•Mustard

The quantities provided above are averages only.

Total10 minutes

Cooking Time15 minutes

DifficultyEasy

Ingredients

Serving amount

170 grams

Dried Orzo

(Contains: Wheat, Cereals containing gluten May be present: Soya, Mustard)

2 sachet(s)

Sun Dried Tomato Paste

60 grams

Baby Spinach

30 grams

Olives

250 grams

Hake

(Contains: Fish)

2 unit(s)

Tomato

2 sachet(s)

Paprika

(Contains: Mustard)

1 sachet(s)

Vegetable Stock

Not included in your delivery

to taste

Salt

to taste

Pepper

to taste

Water

to taste

Oil

Nutrition Values

Energy (kJ)2361 kJ

Energy (kcal)564 kcal

Fat14.5 g

of which saturates2.8 g

Carbohydrate70.3 g

of which sugars6.2 g

Dietary Fiber6 g

Protein37 g

Salt6.2 g

Potassium189.6 mg

Calcium8 mg

Iron0.2 mg

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

Cooking steps

Boil the Orzo

1

Boil a pot of water with the stock for the orzo.
When boiling, add the orzo to the water and bring back to the boil.
Cook until softened, 10-12 mins.
Once cooked, drain in a sieve.
Return to the pot and drizzle with oil and stir through to prevent from sticking. Keep uncovered on one side to cool down slightly.

TIP: If you’re in a hurry you can boil the water in your kettle.

Fry off the Fish

2

Place a large pan over medium-high heat with a drizzle of oil.
Pat the hake dry with kitchen paper. Rub the paprika over the fish and season with salt and pepper.
Once hot, lay the fillets in the pan and cook for 4-5 mins.
Turn over and cook on the other side for a further 4-5 mins. IMPORTANT: Wash hands and equipment after handling raw fish. Fish is cooked when opaque in the centre.

3

Meanwhile, roughly chop the olives.
Cut the tomato into 2cm chunks.
In a large bowl for the salad, mix the sun dried tomato paste with a drizzle of oil.
Just before serving, toss the dressing with spinach, orzo, olives and tomatoes. Season to taste with salt and pepper.

4

Divide the tossed orzo salad between bowls.
Serve the paprika-spiced fish on the side.

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