Hake and Golden Rice
with carrot and bell pepper
The tartness of lemon is a classic flavour profile to pair with fish. In this recipe, lemon zest is mixed with the butter that bastes the hake for a rich and zesty finish.
Tags:
Calorie Smart
•Family Friendly
•Eat Me First
Allergens:
Fish
•Mustard
•Milk
The quantities provided above are averages only.
Total Time35 minutes
Cooking Time25 minutes
DifficultyEasy
Ingredients
Serving amount
250 grams
Hake
(Contains Fish)
1 unit(s)
Lemon
1 unit(s)
Onion
150 grams
Rice
1 unit(s)
Carrot
1 unit(s)
Bell Pepper
1 sachet(s)
Honey
1 sachet(s)
Korma Curry Paste
1 sachet(s)
Curry Powder
(Contains Mustard)
75 grams
Yoghurt
(Contains Milk)
Not included in your delivery
to taste
Salt
to taste
Pepper
to taste
Oil
to taste
Water
Nutrition Values
Energy (kJ)2342 kJ
Energy (kcal)560 kcal
Fat7.9 g
of which saturates2 g
Carbohydrate92.2 g
of which sugars20.6 g
Dietary Fiber0 g
Protein33.4 g
Cholesterol0 mg
Salt1.7 g
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. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Zester
•Pot with Lid
Cooking Steps
1
- Pour 300ml cold salted water (double for 4p) into a medium pot with a tight-fitting lid.
- Stir in the rice and curry powder and bring to the boil.
- Once boiling, lower heat to medium, cover and cook for 10 mins.
- Remove from the heat and keep covered for 10 mins or until ready to serve (the rice will continue to cook in its own steam).
2
- Halve the pepper and discard the core and seeds. Slice into thin strips, then chop into roughly 1cm pieces.
- Halve, peel and chop the onion into small pieces.
- Trim the carrot and quarter lengthways. Chop into small pieces. (no need to peel).
- Zest and halve the lemon.
- Pat the hake dry with kitchen paper. Season with salt and pepper. IMPORTANT: Wash hands and equipment after handling raw fish.
3
- Place a pan over high heat (without oil).
- When hot, fry the carrot, onion and pepper until softened, 6-8 mins. Add the korma paste and fry until fragrant, 1-2 mins.
- Once cooked, season with salt, pepper and a squeeze of lemon juice.
- Add the veg to the pot of rice.
- Use a fork to mix it all together, fluffing up the rice as you go. Stir through the honey. Cover to keep warm.
4
- Return the (now empty) pan to medium-high heat with a drizzle of oil and 1 tsp (double for 4p) of butter.
- Once hot, lay the fish into the pan and cook on one side for 4-5 mins. Turn over and cook on the other side for a further 4-5 mins. IMPORTANT: Fish is cooked when opaque in the middle.
5
- While the hake cooks, loosen the yoghurt with a squeeze of lemon juice.
- Taste and add more lemon juice and zest if desired—you want the yoghurt to be drizzling consistency.
6
- Divide the savoury golden rice between plates or bowls.
- Top with the pan-fried hake, pouring over any butter remaining in the pan.
- Finish with a drizzle of the lemony yoghurt.
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