Spiced Hake and Lentils
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Spiced Hake and Lentils

Spiced Hake and Lentils

with carrot and baby spinach

Nutritious, 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
Discovery
Eat Me First
Spicy
Protein Rich
Allergens:
Fish
Celery
Total Time45 minutes
Cooking Time40 minutes
DifficultyMedium

Ingredients

Serving amount

250 grams

Hake

(Contains Fish)

1 pack(s)

Lentils

2 unit(s)

Onion

60 grams

Baby Spinach

1 unit(s)

Carrot

5 grams

Parsley

1 pack(s)

Passata

1 sachet(s)

Harissa Paste

1 sachet(s)

Honey

1 sachet(s)

Vegetable Stock

(Contains Celery)

Not included in your delivery

to taste

Oil

to taste

Salt

to taste

Pepper

to taste

Water

to taste

Butter

to taste

Sugar

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Nutrition Values

Energy (kJ)2058 kJ
Energy (kcal)492 kcal
Fat8 g
of which saturates1 g
Carbohydrate55.1 g
of which sugars36.6 g
Dietary Fiber11.8 g
Protein41.5 g
Cholesterol0 mg
Salt5.33 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 1cm thick pieces.
  • Halve, peel and thinly slice the onion.
  • Roughly chop the parsley (discard the stalks).
  • Pat the hake dry with kitchen paper then season with salt and pepper. IMPORTANT: Wash hands and equipment after handling raw fish.
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, stirring occasionally, 4-5 mins.
Simmer the Lentils
3
  • Meanwhile, drain and rinse the lentils in a sieve.
  • Once the veg has softened, add the lentils.
  • Stir through the passata and stock powder along with 50ml water and ½ tsp sugar (double both for 4p).
  • Simmer until thickened slightly, 15-18 mins.

TIP: Add more water if the lentils become too dry!

Wilt the Spinach
4
  • Add the spinach to the lentils, stirring until it's wilted, 1-2 mins.
  • Stir through 1 tbsp butter (double for 4p) along with the parsley.
  • Season to taste with salt and pepper.
Fry the Fish
5
  • Place a separate pan over medium-high heat with a drizzle of oil.
  • Once the oil is hot, lay the fish into the pan and fry on one side until golden, 3-4 mins.
  • Turn and cook on the other side for a further 3-4 mins.
  • Add 2 tbsp butter (double for 4p) and the harissa paste to the pan.
  • Cook for 1-2 mins, ensuring the fish is cooked through and well coated on both sides with the harissa butter. IMPORTANT: Fish is cooked when opaque in the middle.
Finish and Serve
6
  • Divide the spinach lentils between plates.
  • Place the hake on top, pouring over any harissa butter remaining in the pan.
  • Finish with a drizzle of honey.
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