Hake with Feta, Kalamata Olives & Tomatoes
with fragrant couscous, arugula, raisins & spinachCalories
:
560 kcalProtein
:
39.1g proteinTotal
:
25 minutesDifficulty
:
EasyCalorie Smart
High Protein
Extra Veggies
-30% carbs
Allergens:
- Tarwe
- Gluten
- Vis
- Melk (inclusief lactose)
- Pinda's
- Noten
- Sesamzaad
- May contain traces of allergens
- Soja
.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
10 g
Raisins
(May be present: Pinda's, Noten, Sesamzaad)
1 piece
Red onion
40 g
Wholewheat couscous
(Contains: Tarwe, Gluten May be present: Soja)
½ sachet(s)
Peruvian-style spice mix
¼
Tomato paste
½ sachet(s)
Sicilian-style herb mix
50 g
Spinach
1 piece
Skin-on hake fillet
(Contains: Vis)
20 g
Arugula
25 g
Feta
(Contains: Melk (inclusief lactose))
15 g
Kalamata olives
1 piece
Tomato
Not included in your delivery
60 milliliters
Low sodium vegetable stock
½ tablespoon
Olive oil
1 tablespoon
Balsamic vinegar
60 milliliters
Water
to taste
Extra virgin olive oil
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2345 kJ
Calories560 kcal
Fat21.7 g
Saturated Fat7.3 g
Carbohydrate47 g
Sugar21.7 g
Dietary Fiber11.3 g
Protein39.1 g
Salt3.2 g
Potassium671.1 mg
Calcium94.9 mg
Iron1.8 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.
Cooking Steps
1
- Prepare the stock.
- Soak the raisins in a small bowl of lukewarm water.
- In a salad bowl, combine the couscous with the stock and half of the Peruvian-style spices.
- Allow to soak for 10 minutes, covered, then fluff through the grains with a fork. Drizzle with extra virgin olive oil as preferred, then season to taste with salt and pepper.
2
- Slice the onion into half-rings.
- Heat a light drizzle of olive oil in a deep frying pan over medium-high heat. Fry the onion with the tomato paste for 2 - 3 minutes.
- Add the Sicilian-style herbs and the rest of the Peruvian-style spices and fry for 1 more minute.
- Deglaze with the balsamic vinegar and half of the water (see pantry for amount).
3
- Tear half of the spinach directly into the pan, then allow to wilt and reduce.
- Season with salt and pepper, then deglaze with the rest of the water.
- Heat a light drizzle of olive oil in a frying pan over medium-high heat.
- Fry the fish on its skin for 4 minutes, then flip and fry for another 4 minutes.
Did you know... the fish in this recipe contains selenium, a mineral that supports the normal function of the immune system.
4
- Dice the tomatoes and the olives, then transfer both to the couscous.
- Add the raisins, the arugula and the rest of the spinach, then toss well to combine.
- Serve the couscous salad on plates with the fried vegetables alongside.
- Top with the fish and then crumble over the cheese to finish.
