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
Nutrition Values
Energy (kcal)401 kcal
Energy (kJ)1678 kJ
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
1
- Trim the carrot then halve lengthways (no need to peel). Slice widthways into 1cm thick pieces.
- Halve, peel and thinly slice the onion.
- Chop 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 and rinse the lentils in a sieve.
- 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.
- Mix in 1 tbsp butter (double for 4p) and the dill.
- Season to taste with salt and pepper.
5
- Place a separate pan over medium-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 on one side until golden, 4-5 mins.
- Turn and cook on the other side for a further 4-5 mins.
- 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.