Pan-Fried Hake with Carrot Lentil Purée
with roasted broccoliniCalories
:
585 kcalProtein
:
35.7g proteinTotal
:
30 minutesDifficulty
:
Easy-30% carbs
Extra Veggies
High Protein
Allergens:
- Selderij
- Mosterd
- Vis
- Amandelnoten
- Noten
- Gluten
- Sesamzaad
- Soja
- Gluten
- May contain traces of allergens
- Ei
- Gerst
- Kamut
- Khorasan (tarwe)
- Mosterd
- Haver
- Pinda's
- Lupine
- Noten
- Sesamzaad
- Spelt
- Soja
- Rogge
- Selderij
- Tarwe
- Zwaveldioxide en sulfiet
This recipe provides 258 grams of vegetables per portion.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
1 piece
Carrot
½ piece
Onion
½ piece
Garlic
¼ piece
Lemon
½ sachet(s)
Curry powder
(Contains: Selderij, Mosterd)
25 g
Red split lentils
(May be present: Gluten)
100 g
Broccolini
1 piece
Skin-on hake fillet
(Contains: Vis)
5 g
Shaved almonds
(Contains: Amandelnoten, Noten May be present: Gluten, Ei, Gerst, Kamut, Khorasan (tarwe), Mosterd, Haver, Pinda's, Lupine, Noten, Sesamzaad, Spelt, Soja, Rogge, Selderij, Tarwe, Zwaveldioxide en sulfiet)
20 g
Ginger stir-fry sauce
(Contains: Gluten, Sesamzaad, Soja)
Not included in your delivery
125 milliliters
Water
¼ piece
(Low sodium) vegetable stock cube
1 teaspoon
Olive oil
½ tablespoon
Flour
1.5 tablespoon
[Plant-based] butter
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2449 kJ
Calories585 kcal
Fat32.5 g
Saturated Fat14.6 g
Carbohydrate32.3 g
Sugar15.1 g
Dietary Fiber10.5 g
Protein35.7 g
Salt2.5 g
Potassium409 mg
Calcium67.7 mg
Iron0.5 mg
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
•Casserole with Lid
•Baking Sheet with Baking Paper
•Immersion blender
•Paper Towel
•Tall-Sided Pan
•Aluminum Foil
Cooking Steps
1
- Prepare the stock and preheat the oven to 210°C.
- Chop the carrot into crescents.
- Slice the onion into half rings.
- Mince the garlic. Cut the lemon into wedges.
2
- Heat a drizzle of olive oil in a deep frying pan over medium heat. Fry the carrots, onion, garlic and curry powder for 3 - 4 minutes, seasoning to taste with salt and pepper.
- Add the lentils and the stock, then cover with the lid and bring to a boil. Allow to stew for 15 - 20 minutes, or until the lentils are done.
3
- Halve the broccolini lengthways, or cut any thicker stems into quarters.
- Spread the broccolini and shaved almonds over a parchment-lined baking sheet. Drizzle with olive oil and season with salt and pepper to taste, then toss to combine.
- Roast the broccolini and shaved almonds in the oven for 15 minutes, tossing halfway.
4
- Pat the fish dry with kitchen paper and season with salt and pepper. Coat it in the flour and tap off any excess, then set aside until later use.
- When the carrot and lentils are done, take the pan off the heat and process until smooth with an immersion blender.
- Add a knob of butter, then seaon to taste with salt and pepper. Keep the purée warm over a low heat, covered.
5
- Melt a generous knob of butter in a frying pan over medium-high heat.
- Fry the fish for 3 minutes per side, then remove from the pan and set aside under aluminium foil, leaving the cooking juices in the pan.
- Add the ginger stir-fry sauce to the pan to heat up, stirring continuously.
6
- Spread the purée over a plate.
- Add the broccolini and the fish on top.
- Drizzle the butter-ginger sauce over the fish and serve with the lemon wedges alongside.
