This dish not only provides a delightful culinary experience, but is also an excellent source of protein, fibre and vitamins.
Roasted hake atop a bed of tomato and mushroom lentils offers a wholesome and satisfying seafood dinner that beautifully combines flavours and textures.
The flaky, tender hake is perfectly seasoned and cooked to golden perfection, allowing its natural taste to shine through. The lentils, enriched with the vibrant essence of ripe tomatoes and earthy mushrooms, create a hearty base that complements the fish beautifully.
This dish not only provides a delightful culinary experience but also packs a nutritional punch, making it an excellent source of protein, fibre and essential vitamins.
It’s a meal that warms the heart and soul, ideal for enjoying with loved ones or savouring during a cosy evening at home.
The colourful presentation adds a visual appeal, making every bite a feast for the senses.
Roasted hake atop a bed of tomato and mushroom lentils offers a wholesome and satisfying seafood dinner.
ALSO READ: Recipe of the day: Jollof rice
Roasted hake on tomato and mushroom lentils
Prep time: 15 minutes
Cook time: 45 minutes
Course: Dinner
Cuisine: South African
Serves: 4
Ingredients
- 400g portabellini mushrooms sliced
- 1 onion diced
- 1 carrot finely diced
- 2 cloves garlic minced
- 400g tin diced tomatoes
- 1 cup brown lentils
- 750ml low sodium vegetable stock
- 3-5 sprigs fresh thyme
- 4 baby marrows diced
- 125g hake fillets x 4 or similar sustainable white fish
- 1 tbsp wholegrain mustard
- 1 tsp mixed dried herbs
To serve:
- Cold-pressed extra virgin olive oil or avocado oil for cooking
- green side salad for serving
- salt and pepper to taste
Instructions
- Cold-pressed extra virgin olive oil spray is also ideal for cooking as it allows for good coverage and fewer calories.
- Heat a drizzle of cold-pressed extra virgin olive oil in a large pot or spray lightly with cooking spray.
- Sauté the mushrooms until golden brown. Add the onion and carrot and cook until soft. Add the garlic and cook until fragrant. Add in the tinned tomatoes, lentils, stock and thyme.
- Mix well and bring to a boil. Reduce to a simmer and cook until the lentils are tender and have absorbed most of the liquid but remain a little saucy. About 30 minutes. Add the baby marrow and simmer for a few minutes until tender. Discard the thyme sprigs and taste to adjust the seasoning.
- When the lentils are almost tender, preheat the oven on the grill setting. Place fish fillets on a baking tray. Brush the hake with the mustard.
- Sprinkle with the dried herbs and season lightly with salt and pepper. Place in the upper third of the oven and roast for 5-7 minutes until just cooked through.
- Serve the roasted hake on a bed of warm mushroom lentils along with a crunchy green side salad and enjoy!
Recipe supplied by: https://mushroominfo.co.za/
