Pan-fried Hake and Lentils
with carrot 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
Allergens:
Fish
•Soya
•Sulphites
•Celery
Total Time45 minutes
Cooking Time40 minutes
DifficultyMedium
Ingredients
Serving amount
250 g
Hake
(Contains Fish)
1 pack
Lentils
2 piece
Tomato
5 g
Dill
1 piece
Onion
60 g
Baby Spinach
1 sachet
Worcester Sauce
(Contains Soya)
1 sachet
Balsamic Glaze
(Contains Sulphites)
1 sachet
Vegetable Stock
(Contains Celery)
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
Energy (kcal)398 kcal
Energy (kJ)1665 kJ
Fat4.4 g
of which saturates0.7 g
Carbohydrate44.5 g
of which sugars29.2 g
Dietary Fiber9.6 g
Protein41.8 g
Cholesterol0 mg
Salt3.78 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
•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
- Place a large pan over medium-high heat with a drizzle of oil.
- Once hot, add the onion and carrot. Season with salt and pepper.
- Fry until soft and sweet, 8-10 mins, stirring occasionally.
3
- Meanwhile, drain the lentils in a sieve and rinse until water runs clear.
- Once the veg has softened, add the lentils, tomato, Worcester sauce and balsamic glaze to the pan.
- Stir through the vegetable stock powder along with 50ml water (double for 4p).
- 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
- Place a separate pan over high heat with a drizzle of oil.
- 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 hands and equipment after handling raw fish. Fish is cooked when opaque in the middle.
6
- Divide the balsamic spinach lentils between plates.
- Arrange the hake on top.