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.
Allergens
Utensils
Tags
Hake
250 grams
Lentils
1 pack(s)
Tomato
2 unit(s)
Onion
1 unit(s)
Baby Spinach
60 grams
Worcester Sauce
1 sachet(s)
Balsamic Glaze
1 sachet(s)
Vegetable Stock
1 sachet(s)
Carrot
1 unit(s)
Parsley
5 grams
Harissa Spice Mix
1 sachet(s)
Oil
to taste
Salt
to taste
Pepper
to taste
Water
to taste
Butter
to taste
- 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 parsley (discard the stalks).
- 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.
- 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 carrot is tender, 8-10 mins.
- Add the spinach to the lentils, stirring until it's wilted, 1-2 mins.
- Mix in 1 tbsp butter (double for 4p) along with the parsley.
- Season to taste with salt and pepper.
- Place a separate pan over medium-high heat with a drizzle of oil.
- Pat the hake dry with kitchen paper then season with harissa spice, 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, 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.
- Divide the balsamic spinach lentils between plates.
- Arrange the hake on top.
411
kcal
Energy (kcal)
1721
kJ
Energy (kJ)
5
g
Fat
0.7
g
of which saturates
46
g
Carbohydrate
30.1
g
of which sugars
9.6
g
Dietary Fiber
42.1
g
Protein
0
mg
Cholesterol
4.4
g
Salt
