british

Pan-Seared Hake with Warm Lentil and Roasted Pepper Salad

Name: Pan-Seared Hake with Warm Lentil and Roasted Pepper Salad
Yield: 1 serving
Cuisine: british
Ingredients: 170 g hake fillet; 70 g green lentils (dry); 180 g red bell pepper, sliced; 15 g olive oil; 15 g lemon juice; 10 g Dijon mustard; 10 g fresh parsley, chopped; 1 g black pepper

This pan-seared dish pairs hake fillet with green lentils, red bell pepper, sliced and lemon juice. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner

Easy

Balanced High satiety Heart friendly Pescatarian Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

56 g Protein

58 g Carbohydrates

20 g Fat

12 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

170g hake fillet 170 kcal
70g green lentils (dry) 246 kcal
180g red bell pepper, sliced 56 kcal
15g olive oil 133 kcal
15g lemon juice 5 kcal
10g Dijon mustard 7 kcal
10g fresh parsley, chopped 4 kcal
1g black pepper 3 kcal

Cooking instructions

olive oil
Heat the oven to 220C. Toss the pepper with 1 tsp of the oil and a pinch of salt, then roast on a tray for 15 minutes until softened and lightly charred.
green lentils (dry)
Meanwhile, simmer the lentils in water until tender, 18 to 22 minutes; drain well.
olive oillemon juiceDijon mustardblack pepper
Whisk together the remaining oil, lemon juice, Dijon mustard, and black pepper to make a dressing.
green lentils (dry)fresh parsley
Stir the warm lentils with the roasted pepper and parsley, then spoon onto a plate.
hake filletblack pepper
Season the hake with black pepper. Sear in a hot nonstick pan for 2 to 3 minutes per side until cooked through.
hake filletgreen lentils (dry)
Serve the hake over the warm lentil salad, drizzling any remaining dressing over the top.