The definition of fresh flavour, Chef! A bed of garlic-infused quinoa is topped with a pan-fried piece of perfect hake. Complemented with a zesty de-seeded, half-moon cucumber salad with baby tomatoes & onion, together with a dill & parsley yoghurt.
Hake & Quinoa Medley
Hake & Quinoa Medley
with a herbed yoghurt drizzle
Hands on Time: 20 - 40 minutes
Overall Time: 35 - 55 minutes
Ingredients:
- Baby Tomatoes
- Cucumber
- Fish
- Garlic Clove
- Garlic Cloves
- Lemon Juice
- Line-caught Hake Fillet
- Line-caught Hake Fillets
- Low Fat Plain Yoghurt
- Mixed Herbs
- Onion
- Onions
- Quinoa
From your kitchen:
- Oil (cooking, olive or coconut)
- Seasoning (salt & pepper)
- Water
- Paper Towel
- Sugar/Sweetener/Honey (optional)
FRESH SALAD
Using a spoon or a knife, gently scoop out the seeds from the Cucumber and cut into half-moons. In a bowl, add the lemon juice (to taste), and a sweetener (optional). Add the halved tomatoes, the sliced cucumber, and ¼ of the sliced onion (to taste). Toss to combine and season.
GARLICKY Quinoa
Place a pot over medium heat with a drizzle of oil. When hot, fry the remaining sliced Onion until soft and lightly golden, 4-5 minutes. Add grated garlic and fry until fragrant, 30-60 seconds. Add the rinsed Quinoa, and 150ml of water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the tails have popped out, 12-15 minutes. Remove from the heat and drain (if necessary). Set aside to steam, about 5 minutes.
HERBACEOUS YOGHURT
Rinse the mixed herbs and roughly chop. In a bowl, combine the yoghurt with ½ the chopped herbs. Loosen with water in 5ml increments until drizzling consistency. Season and set aside.
HEAVENLY HAKE
Place a pan over medium heat with a drizzle of oil. Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season.
DIVE INTO DINNER
Dish up the Quinoa and top with the hake. Serve the tangy Cucumber & tomato salad on the side. Drizzle it all with the herb yoghurt and garnish with the remaining chopped herbs. Well done, Chef!
FRESH SALAD
Using a spoon or a knife, gently scoop out the seeds from the Cucumber and cut into half-moons. In a bowl, add the lemon juice (to taste), and a sweetener (optional). Add the halved tomatoes, the sliced cucumber, and ¼ of the sliced onion (to taste). Toss to combine and season.
GARLICKY Quinoa
Place a pot over medium heat with a drizzle of oil. When hot, fry the remaining sliced Onion until soft and lightly golden, 4-5 minutes. Add grated garlic and fry until fragrant, 30-60 seconds. Add the rinsed Quinoa, and 300ml of water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the tails have popped out, 12-15 minutes. Remove from the heat and drain (if necessary). Set aside to steam, about 5 minutes.
HERBACEOUS YOGHURT
Rinse the mixed herbs and roughly chop. In a bowl, combine the yoghurt with ½ the chopped herbs. Loosen with water in 5ml increments until drizzling consistency. Season and set aside.
HEAVENLY HAKE
Place a pan over medium heat with a drizzle of oil. Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season.
DIVE INTO DINNER
Dish up the Quinoa and top with the hake. Serve the tangy Cucumber & tomato salad on the side. Drizzle it all with the herb yoghurt and garnish with the remaining chopped herbs. Well done, Chef!
FRESH SALAD
Using a spoon or a knife, gently scoop out the seeds from the Cucumber and cut into half-moons. In a bowl, add the lemon juice (to taste), and a sweetener (optional). Add the halved tomatoes, the sliced cucumber, and ¼ of the sliced onion (to taste). Toss to combine and season.
GARLICKY Quinoa
Place a pot over medium heat with a drizzle of oil. When hot, fry the remaining sliced Onion until soft and lightly golden, 5-6 minutes. Add grated garlic and fry until fragrant, 30-60 seconds. Add the rinsed Quinoa, and 450ml of water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the tails have popped out, 12-15 minutes. Remove from the heat and drain (if necessary). Set aside to steam, about 5 minutes.
HERBACEOUS YOGHURT
Rinse the mixed herbs and roughly chop. In a bowl, combine the yoghurt with ½ the chopped herbs. Loosen with water in 5ml increments until drizzling consistency. Season and set aside.
HEAVENLY HAKE
Place a pan over medium heat with a drizzle of oil. Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season.
DIVE INTO DINNER
Dish up the Quinoa and top with the hake. Serve the tangy Cucumber & tomato salad on the side. Drizzle it all with the herb yoghurt and garnish with the remaining chopped herbs. Well done, Chef!
FRESH SALAD
Using a spoon or a knife, gently scoop out the seeds from the Cucumber and cut into half-moons. In a bowl, add the lemon juice (to taste), and a sweetener (optional). Add the halved tomatoes, the sliced cucumber, and ¼ of the sliced onion (to taste). Toss to combine and season.
GARLICKY Quinoa
Place a pot over medium heat with a drizzle of oil. When hot, fry the remaining sliced Onion until soft and lightly golden, 5-6 minutes. Add grated garlic and fry until fragrant, 30-60 seconds. Add the rinsed Quinoa, and 600ml of water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the tails have popped out, 12-15 minutes. Remove from the heat and drain (if necessary). Set aside to steam, about 5 minutes.
HERBACEOUS YOGHURT
Rinse the mixed herbs and roughly chop. In a bowl, combine the yoghurt with ½ the chopped herbs. Loosen with water in 5ml increments until drizzling consistency. Season and set aside.
HEAVENLY HAKE
Place a pan over medium heat with a drizzle of oil. Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season.
DIVE INTO DINNER
Dish up the Quinoa and top with the hake. Serve the tangy Cucumber & tomato salad on the side. Drizzle it all with the herb yoghurt and garnish with the remaining chopped herbs. Well done, Chef!
Frequently Asked Questions
What is the preparation time for Hake & Quinoa Medley?
The preparation time for Hake & Quinoa Medley with a herbed yoghurt drizzle is between 20 and 40 minutes.
What is the total time required to make Hake & Quinoa Medley with a herbed yoghurt drizzle?
The total time required to make Hake & Quinoa Medley with a herbed yoghurt drizzle is between 35 and 55 minutes.
How many servings does Hake & Quinoa Medley provide?
4 servings
What are the main ingredients in Hake & Quinoa Medley?
Baby Tomatoes, Cucumber, Fish, Garlic Clove, Garlic Cloves, Lemon Juice, Line-caught Hake Fillet, Line-caught Hake Fillets, Low Fat Plain Yoghurt, Mixed Herbs, Onion, Onions, Quinoa
What is the nutritional information of Hake & Quinoa Medley?
Calories: 453, Carbs: 57 grams, Fat: grams, Protein: 34.9 grams, Sugar: 11 grams, Salt: 248.5 grams
How do I prepare Hake & Quinoa Medley?
FRESH SALAD: Using a spoon or a knife, gently scoop out the seeds from the cucumber and cut into half-moons. In a bowl, add the lemon juice (to taste), and a sweetener (optional). Add the halved tomatoes, the sliced cucumber, and ¼ of the sliced onion (to taste). Toss to combine and season. DIVE INTO DINNER: Dish up the quinoa and top with the hake. Serve the tangy cucumber & tomato salad on the side. Drizzle it all with the herb yoghurt and garnish with the remaining chopped herbs. Well done, Chef! HEAVENLY HAKE: Place a pan over medium heat with a drizzle of oil. Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry the other side until cooked through, 3-4 minutes. Remove from the pan and season. HERBACEOUS YOGHURT: Rinse the mixed herbs and roughly chop. In a bowl, combine the yoghurt with ½ the chopped herbs. Loosen with water in 5ml increments until drizzling consistency. Season and set aside. GARLICKY QUINOA: Place a pot over medium heat with a drizzle of oil. When hot, fry the remaining sliced onion until soft and lightly golden, 4-5 minutes. Add grated garlic and fry until fragrant, 30-60 seconds. Add the rinsed quinoa, and 300ml of water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the tails have popped out, 12-15 minutes. Remove from the heat and drain (if necessary). Set aside to steam, about 5 minutes.
What should be prepared from my kitchen to make Hake & Quinoa Medley?
Baby Tomatoes, Cucumber, Fish, Garlic Clove, Garlic Cloves, Lemon Juice, Line-caught Hake Fillet, Line-caught Hake Fillets, Low Fat Plain Yoghurt, Mixed Herbs, Onion, Onions, Quinoa
How many calories does Hake & Quinoa Medley have?
453 calories
How much fat content does Hake & Quinoa Medley have?
grams
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