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Sicilian-inspired Hake Stew with Courgette Salad
This Italian-inspired fish stew has real kick. Fiery red chilli, piquant garlic and zingy capers combine in a rich tomato sauce, studded with chunks of sustainably sourced hake. Lemon slices bring sunshiney freshness.
High protein
1/3 daily fibre
4 of 5 a day
Low sat fat
Serving size
Ingredients
- 1 onion
- 350g celery (use half) (Celery)
- 2 hake fillets (skin off) (Fish)
- 11g vegetable stock powder (Salt, Rice Flour, Yeast Extract, Onion Powder, Carrot Powder, Tomato Powder, Parsnip Powder, Green Bean Powder, Parsley Flakes, Lovage Root Extract, Rapeseed Oil, Ground Mace, Ground White Pepper, Garlic Powder.)
- ½ tsp chilli flakes
- 1 handful of fresh flat-leaf parsley
- 1 unwaxed lemon
- 1 courgette
- 80g quinoa (quinoa (100%))
- 2 garlic clove
- 75g seasonal tomatoes
- 2 tbsp tomato purée
Nutritional Information
Calories: 529
Protein: 49g
Carbs: 42g
Fat: 19g
Ingredients
- 2 garlic clove
- 75g seasonal tomatoes (use half)
- 1 handful of fresh flat-leaf parsley (use half)
- 1 unwaxed lemon (use half)
- 1 onion (use half)
- 11g vegetable stock powder (use half) (Salt, Rice Flour, Yeast Extract, Onion Powder, Carrot Powder, Tomato Powder, Parsnip Powder, Green Bean Powder, Parsley Flakes, Lovage Root Extract, Rapeseed Oil, Ground Mace, Ground White Pepper, Garlic Powder.)
- 350g celery (use a quarter) (Celery)
- 150g hake fillet (skin off) (Fish)
- 0.5 tsp chilli flakes (use half)
- 80g quinoa (use half) (quinoa (100%))
- 2 tbsp tomato purée (use half)
- 1 courgette (use half)
Nutritional Information
Calories: 534
Protein: 50g
Carbs: 43g
Fat: 19g
Sicilian-inspired Hake Stew with Courgette Salad
This Italian-inspired fish stew has real kick. Fiery red chilli, piquant garlic and zingy capers combine in a rich tomato sauce, studded with chunks of sustainably sourced hake. Lemon slices bring sunshiney freshness.
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Cooking Instructions
- Bring a large saucepan filled with salted hot water to a boil. Add the quinoa and boil for 10-12 mins, until almost cooked, then drain. Dissolve the stock powder in a jug with 500ml hot water (250ml for 1 person).
- Finely chop the parsley. Zest and halve the lemon. Peel the courgette into ribbons and place in a bowl. Add half the zest, juice from half the lemon, half the parsley, 1 tsp oil, a pinch of sea salt and black pepper. Toss to coat.
- Finely dice the onion. Finely chop or crush the garlic. Thinly slice half the celery. Halve the tomatoes.
- Heat another large saucepan with 1 tbsp oil on medium-high heat. Once hot, add the celery, onion and tomatoes and cook for 5-8 mins, until softened. Add the garlic and a pinch of chilli flakes (to taste) and cook for 3 mins. Add the tomato puree and cook for 1 min.
- Add the stock to the pan. Simmer for 5 mins. Cut the hake into 3cm pieces. Place on top of the stew, cover with a lid and simmer for 10 mins, or until cooked through. Season generously with sea salt and black pepper. Stir through the remaining parsley and a squeeze of lemon juice.
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork. Cook for longer if necessary. Serve the quinoa into bowls then spoon the stew on top. Garnish with a pinch of chilli flakes (to taste) and the remaining zest, with the courgette salad on the side.
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