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Spiced Hake Traybake with Raisin Salsa
West Indian spices really bring out the best flavours in sustainably sourced hake. Pair with broccoli, kale, full-of-fibre lentils and juicy plum tomatoes. Finish with a raisin and coriander salsa for an extra flavour kick. Did we mention that this all comes together in one dish?
Prep in 10
High protein
1/3 daily fibre
5 of 5 a day
Low sat fat
Serving size
Ingredients
- 240g lentils in water (drained) (Wheat, Mustard, Soya, Cereals Containing Gluten)
- 20g raisins (Raisins, Sunflower Oil)
- 80g sliced kale
- 1 handful of fresh coriander
- 1 tbsp West Indian spice mix (Mustard) (cayenne pepper, coriander, turmeric, paprika, ginger, cumin, black pepper, onion powder, chilli flakes, mustard powder, fennel)
- 1 tbsp tikka paste (Mustard) (Water, Rapeseed Oil, Smoked Paprika, Garlic, Turmeric, Curry powder (Turmeric, Coriander, Yellow MUSTARD Flour, Onion Powder, Garlic Powder, Fenugreek, Fennel, Salt, Chilli Powder, Ground Black Pepper), Cumin, Coriander, Salt, Tamarind extract, Coriander leaf, Acetic acid, Cayenne pepper, Cornflour, Roast cumin seeds)
- 2 hake fillets (skin off) (Fish)
- 1 onion
- 110g baby plum tomatoes
- 1 head of broccoli
- 1 unwaxed lemon
Nutritional Information
Calories: 596
Protein: 53g
Carbs: 51g
Fat: 21g
Ingredients
- 1 head of broccoli (use half)
- 1 handful of fresh coriander (use half)
- 1 tbsp tikka paste (use half) (Mustard) (Water, Rapeseed Oil, Smoked Paprika, Garlic, Turmeric, Curry powder (Turmeric, Coriander, Yellow MUSTARD Flour, Onion Powder, Garlic Powder, Fenugreek, Fennel, Salt, Chilli Powder, Ground Black Pepper), Cumin, Coriander, Salt, Tamarind extract, Coriander leaf, Acetic acid, Cayenne pepper, Cornflour, Roast cumin seeds)
- 1 tbsp West Indian spice mix (use half) (Mustard) (cayenne pepper, coriander, turmeric, paprika, ginger, cumin, black pepper, onion powder, chilli flakes, mustard powder, fennel)
- 80g sliced kale (use half)
- 110g baby plum tomatoes (use half)
- 1 unwaxed lemon (use half)
- 20g raisins (use half) (Raisins, Sunflower Oil)
- 150g hake fillet (skin off) (Fish)
- 240g lentils in water (drained) (use half) (Wheat, Mustard, Soya, Cereals Containing Gluten)
- 1 onion (use half)
Nutritional Information
Calories: 596
Protein: 53g
Carbs: 51g
Fat: 21g
Spiced Hake Traybake with Raisin Salsa
West Indian spices really bring out the best flavours in sustainably sourced hake. Pair with broccoli, kale, full-of-fibre lentils and juicy plum tomatoes. Finish with a raisin and coriander salsa for an extra flavour kick. Did we mention that this all comes together in one dish?
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Cooking Instructions
- Preheat the oven to 220C / fan 200C / gas mark 7. Halve the tomatoes. Cut the onion into 6 wedges, then finely chop one of the wedges. Cut the broccoli into florets.
- Place the onion wedges, tomatoes and broccoli on a lined baking tray. Mix the tikka paste, 1 tsp oil and a pinch of seasoning in a small bowl then pour over the veg and mix. Roast for 10 mins.
- Meanwhile, place the raisins in the tikka paste bowl and cover with hot water. Leave to soak for 5 mins. Drain and rinse the lentils. Finely chop the coriander. Zest and halve the lemon.
- Make the salsa; drain the raisins and return to the bowl. Add the chopped onion, juice from half the lemon (to taste), half the coriander and 2 tsp oil. Season to taste and mix. Rub the fish with the zest and spice mix.
- After 10 mins of roasting, remove the tray from the oven. Add the kale and lentils to the tray and mix. Place the fish on top, drizzle with 1 tsp oil and season to taste. Roast for another 10-12 mins, until the fish is cooked through and the veg is soft and golden brown.
- Stir the remaining coriander and lemon juice through the lentils. Spoon the lentils onto plates and place the fish on top. Dollop over the raisin salsa.
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