Pan-Seared Hake with Warm Beluga Lentil & Fennel Salad
A sophisticated yet simple pescatarian dish featuring flaky, pan-seared hake served over a bed of earthy beluga lentils and crisp fennel, all tied together with a zesty lemon-dill vinaigrette. A perfect, balanced weeknight meal.
920 kalorie
$9 na porcję
$25 min
2 porcje
pescatarian, any cuisine
Składniki
- 2 Hake fillets (approx. 150g each)
- 250g cooked Beluga lentils (canned or pre-cooked is fine)
- 1 small fennel bulb, thinly sliced
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- Juice of 1 lemon
- 1 tablespoon fresh dill, chopped
- 50ml vegetable broth or water
- Salt and freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Prepare the warm salad. In a large pan, heat 15ml of olive oil over medium heat. Add the chopped red onion and minced garlic, sautéing for 2-3 minutes until fragrant and softened.
- 2.Add the thinly sliced fennel and vegetable broth to the pan. Cook for 5-7 minutes, stirring occasionally, until the fennel is tender-crisp.
- 3.Stir in the cooked Beluga lentils and cook for another 2 minutes until everything is heated through. Remove from heat. In a small bowl, whisk together the remaining 15ml olive oil, lemon juice, and fresh dill. Pour this vinaigrette over the lentil mixture and toss to combine.
- 4.Prepare the hake. Pat the fillets completely dry with a paper towel and season both sides generously with salt and pepper.
- 5.Heat a non-stick skillet over medium-high heat with a light drizzle of oil. Carefully place the hake fillets in the pan and sear for 3-4 minutes per side, until golden brown and cooked through. The fish should flake easily with a fork.
- 6.To serve, divide the warm lentil and fennel salad between two plates. Gently place a seared hake fillet on top of the salad and serve immediately.
Informacje odżywcze
38g
fat
55g
carbs
24g
fiber
82g
protein
Dlaczego ten przepis
This nutritious recipe is rich in lean protein and omega-3s from hake, supporting brain and heart health. The high-fiber lentils and fennel aid digestion and provide sustained energy, creating a truly balanced and wholesome meal.