Pan-fried Hake and Lentils
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Pan-fried Hake and Lentils

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
Eat Me First
Allergens:
Fish
Soya
Sulphites
Celery
Total Time45 minutes
Cooking Time40 minutes
DifficultyMedium

Ingredients

Serving amount

250 grams

Hake

(Contains Fish)

1 pack(s)

Lentils

2 unit(s)

Tomato

5 grams

Dill

1 unit(s)

Onion

60 grams

Baby Spinach

1 sachet(s)

Worcester Sauce

(Contains Soya)

1 sachet(s)

Balsamic Glaze

(Contains Sulphites)

1 sachet(s)

Vegetable Stock

(Contains Celery)

1 unit(s)

Carrot

Not included in your delivery

to taste

Oil

to taste

Salt

to taste

Pepper

to taste

Water

to taste

Butter

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Nutrition Values

Energy (kJ)1678 kJ
Energy (kcal)401 kcal
Fat4.6 g
of which saturates0.7 g
Carbohydrate44.5 g
of which sugars29.5 g
Dietary Fiber9.6 g
Protein41.8 g
Cholesterol0 mg
Salt3.86 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

Sieve

Instructions

Get Prepped
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).
Cook the Veg
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.
Simmer the Lentils
3
  • Meanwhile, drain the lentils in a sieve and rinse until water runs clear.
  • Once the veg has softened, add the lentils, tomatoWorcester 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.
Wilt the Spinach
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.
Fry the Fish
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.
Finish and Serve
6
  • Divide the balsamic spinach lentils between plates.
  • Arrange the hake on top.
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