What are the main ingredients in British Hake & Roasted Veg?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Paper Towel, Butter (optional)

What is the nutritional information of British Hake & Roasted Veg?

Calories: 514, Carbs: 47 grams, Fat: grams, Protein: 37.8 grams, Sugar: 19.7 grams, Salt: 653 grams

How do I prepare British Hake & Roasted Veg?

GREEN SALAD: In a bowl, combine the plumped peas, the rinsed green leaves, the toasted almonds, the lemon juice, and a drizzle of olive oil. Crumble in the drained feta and toss together. VEGGIE ROAST: Preheat the oven to 200°C. Spread the carrot & onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). TARTAR SAUCE: Boil the kettle. In a bowl, combine the yoghurt, the diced gherkins, ½ the chopped dill, and seasoning. Set aside. Submerge the peas in boiling water until plump, 2-3 minutes. Drain and set aside. GOLDEN ALMONDS: Place the chopped almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside. FLAKY HAKE: Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry until cooked through, 3-4 minutes. Season. NOSH TIME: Plate up the roasted carrot & onion. Side with the pea salad and the golden hake. Sprinkle over the remaining dill and serve the tartare sauce on the side for dunking. Great work, Chef!

What should be prepared from my kitchen to make British Hake & Roasted Veg?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Paper Towel, Butter (optional)

British Hake & Roasted Veg

Name: British Hake & Roasted Veg
Prep time: 20 min
Total time: 40 min
Yield: 4 servings
Ingredients: Oil (cooking, olive or coconut); Salt & Pepper; Water; Paper Towel; Butter (optional)

A beautiful hake fillet is pan-fried until crispy and partnered with roasted carrot & red onion wedges. Sided with a homemade dill & gherkin tartar sauce and a fresh pea, almond & feta salad.

British Hake & Roasted Veg

with homemade tartar sauce

Hands on Time: 20 - 40 minutes

Overall Time: 40 - 60 minutes

Download the Recipe for 2

Ingredients:

Almonds
Carrot
Danish-style Feta
Fish
Fresh Dill
Gherkins
Green Leaves
Lemon Juice
Line-caught Hake Fillet
Line-caught Hake Fillets
Low Fat Plain Yoghurt
Onion
Onions
Peas

From your kitchen:

Oil (cooking, olive or coconut)
Salt & Pepper
Water
Paper Towel
Butter (optional)

Serves 1

VEGGIE ROAST
Preheat the oven to 200°C. Spread the carrot & onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway).
TARTAR SAUCE
Boil the kettle. In a bowl, combine the yoghurt, the diced gherkins, ½ the chopped dill, and seasoning. Set aside. Submerge the peas in boiling water until plump, 2-3 minutes. Drain and set aside.
GOLDEN ALMONDS
Place the chopped almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
FLAKY HAKE
Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry until cooked through, 3-4 minutes. Season.
GREEN SALAD
In a bowl, combine the plumped peas, the rinsed green leaves, the toasted almonds, the lemon juice, and a drizzle of olive oil. Crumble in the drained feta and toss together.
NOSH TIME
Plate up the roasted carrot & onion. Side with the pea salad and the golden hake. Sprinkle over the remaining dill and serve the tartare sauce on the side for dunking. Great work, Chef!

Carrot - 240g
Onion - 1
Low Fat Plain Yoghurt - 40ml
Gherkins - 25g
Fresh Dill - 3g
Peas - 40g
Almonds - 10g
Line-caught Hake Fillet - 1
Green Leaves - 20g
Lemon Juice - 10ml
Danish-style Feta - 30g

Download the Recipe

Serves 2

VEGGIE ROAST
Preheat the oven to 200°C. Spread the carrot & onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway).
TARTAR SAUCE
Boil the kettle. In a bowl, combine the yoghurt, the diced gherkins, ½ the chopped dill, and seasoning. Set aside. Submerge the peas in boiling water until plump, 2-3 minutes. Drain and set aside.
GOLDEN ALMONDS
Place the chopped almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
FLAKY HAKE
Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry until cooked through, 3-4 minutes. Season.
GREEN SALAD
In a bowl, combine the plumped peas, the rinsed green leaves, the toasted almonds, the lemon juice, and a drizzle of olive oil. Crumble in the drained feta and toss together.
NOSH TIME
Plate up the roasted carrot & onion. Side with the pea salad and the golden hake. Sprinkle over the remaining dill and serve the tartare sauce on the side for dunking. Great work, Chef!

Carrot - 480g
Onion - 1
Low Fat Plain Yoghurt - 80ml
Gherkins - 50g
Fresh Dill - 5g
Peas - 80g
Almonds - 20g
Line-caught Hake Fillets - 2
Green Leaves - 40g
Lemon Juice - 20ml
Danish-style Feta - 60g

Download the Recipe

Serves 3

VEGGIE ROAST
Preheat the oven to 200°C. Spread the carrot & onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 30-35 minutes (shifting halfway).
TARTAR SAUCE
Boil the kettle. In a bowl, combine the yoghurt, the diced gherkins, ½ the chopped dill, and seasoning. Set aside. Submerge the peas in boiling water until plump, 2-3 minutes. Drain and set aside.
GOLDEN ALMONDS
Place the chopped almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
FLAKY HAKE
Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry until cooked through, 3-4 minutes. Season.
GREEN SALAD
In a bowl, combine the plumped peas, the rinsed green leaves, the toasted almonds, the lemon juice, and a drizzle of olive oil. Crumble in the drained feta and toss together.
NOSH TIME
Plate up the roasted carrot & onion. Side with the pea salad and the golden hake. Sprinkle over the remaining dill and serve the tartare sauce on the side for dunking. Great work, Chef!

Carrot - 720g
Onions - 2
Low Fat Plain Yoghurt - 125ml
Gherkins - 75g
Fresh Dill - 8g
Peas - 120g
Almonds - 30g
Line-caught Hake Fillets - 3
Green Leaves - 60g
Lemon Juice - 30ml
Danish-style Feta - 90g

Download the Recipe

Serves 4

VEGGIE ROAST
Preheat the oven to 200°C. Spread the carrot & onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 30-35 minutes (shifting halfway).
TARTAR SAUCE
Boil the kettle. In a bowl, combine the yoghurt, the diced gherkins, ½ the chopped dill, and seasoning. Set aside. Submerge the peas in boiling water until plump, 2-3 minutes. Drain and set aside.
GOLDEN ALMONDS
Place the chopped almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
FLAKY HAKE
Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). Pat the hake dry with paper towel. When hot, fry the hake, skin-side down, until crispy, 3-4 minutes. Flip and fry until cooked through, 3-4 minutes. Season.
GREEN SALAD
In a bowl, combine the plumped peas, the rinsed green leaves, the toasted almonds, the lemon juice, and a drizzle of olive oil. Crumble in the drained feta and toss together.
NOSH TIME
Plate up the roasted carrot & onion. Side with the pea salad and the golden hake. Sprinkle over the remaining dill and serve the tartare sauce on the side for dunking. Great work, Chef!