What are the main ingredients in Hake & Curried Veg at Matloha’s?

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

What is the nutritional information of Hake & Curried Veg at Matloha’s?

Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams

How do I prepare Hake & Curried Veg at Matloha’s?

WE WILL WOK YOU!: When the carrot has cooled, drain and pat dry with paper towel. Place a wok or wide pan over a medium heat. Add a drizzle of oil, the grated garlic, the curry powder, and the sliced chilli (to taste). Stir fry for about 30 seconds until the garlic is slightly softened. Add in the carrot and halved green beans, and stir fry for 4-5 minutes. A HERBY BOWL OF BULGUR: Boil the kettle. Using a shallow bowl, submerge the bulgur wheat and stock in 200ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff up with a fork on completion, replace the plate, and set aside for serving. BOIL THE CARROT: Place a pot over a medium heat and pour in enough water to submerge the carrot wedges. Once boiling, cook the carrot for 10-15 minutes until slightly softened but not cooked through. On completion, remove with a slotted spoon and plunge into a bowl of ice water for a few minutes to stop the cooking process. PICKLE IT UP: When the carrot is cooked through and caramelised, stir through the sliced onion and fry for 3-4 minutes until softened. Mix in the pickling sauce until combined. Allow to simmer for 3-4 minutes until the veggies are lightly glazed, stirring occasionally. On completion, season to taste and remove the pan or wok from the heat. Cover and set aside for serving. FLAKY HAKE: Pat the hake dry with paper towel and season. Place a clean pan over a medium heat with a drizzle of oil. When hot, fry the hake skin-side down for 3-4 minutes until crispy. Flip and fry for 3-4 minutes until cooked through. During the final 30-60 seconds, baste with a knob of butter (optional) and the lemon juice to taste. Remove from the pan on completion. SCRUMPTIOUS…: Pile up the bulgar wheat, smother in the saucy curried veg, and top with the hake. Garnish with the chopped coriander and a lemon wedge. Wonderful work, Chef!

What should be prepared from my kitchen to make Hake & Curried Veg at Matloha’s?

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

Hake & Curried Veg at Matloha’s

You’ve never had hake and veg this good! Your hake is pan fried in a little butter (optional), dripped with lemon, and popped on a bed of fluffy bulgur wheat. Carrot, green beans, and red onion are pickled and curried in a rich tomato sauce, making for a filling and flavour-packed accompaniment.

Hake & Curried Veg at Matloha’s

with fragrant bulgur wheat & a rich tomato curry sauce

Hands on Time: 35 - 55 minutes

Overall Time: 35 - 60 minutes

Download the Recipe for 2

Ingredients:

Bulgur Wheat
Carrot
Carrots
Fish
Fresh Chilli
Fresh Chillies
Fresh Coriander
Garlic Clove
Garlic Cloves
Green Beans
Lemon
Lemons
Line-caught Hake Fillet
Line-caught Hake Fillets
Mild Curry Powder
Pickling Sauce
Red Onion
Red Onions
Vegetable Stock

From your kitchen:

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

Photo of Hake & Curried Veg at Matloha’s

Serves 1

A HERBY BOWL OF BULGUR
Boil the kettle. Using a shallow bowl, submerge the bulgur wheat and stock in 100ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff up with a fork on completion, replace the plate, and set aside for serving.
BOIL THE CARROT
Place a pot over a medium heat and pour in enough water to submerge the carrot wedges. Once boiling, cook the carrot for 10-15 minutes until slightly softened but not cooked through. On completion, remove with a slotted spoon and plunge into a bowl of ice water for a few minutes to stop the cooking process. Rinse the coriander and finely chop.
WE WILL WOK YOU!
When the carrot has cooled, drain and pat dry with paper towel. Place a wok or wide pan over a medium heat. Add a drizzle of oil, the grated garlic, the curry powder, and the sliced chilli (to taste). Stir fry for about 30 seconds until the garlic is slightly softened. Add in the carrot and halved green beans, and stir fry for 4-5 minutes.
PICKLE IT UP
When the carrot is cooked through and caramelised, stir through the sliced onion and fry for 3-4 minutes until softened. Mix in the pickling sauce until combined. Allow to simmer for 2-3 minutes until the veggies are lightly glazed, stirring occasionally. On completion, season to taste and remove the pan or wok from the heat. Cover and set aside for serving.
FLAKY HAKE
Pat the hake dry with paper towel and season. Place a clean pan over a medium heat with a drizzle of oil. When hot, fry the hake skin-side down for 3-4 minutes until crispy. Flip and fry for 3-4 minutes until cooked through. During the final 30-60 seconds, baste with a knob of butter (optional) and the lemon juice to taste. Remove from the pan on completion.
SCRUMPTIOUS…
Pile up the bulgar wheat, smother in the saucy curried veg, and top with the hake. Garnish with the chopped coriander and a lemon wedge. Wonderful work, Chef!

Bulgur Wheat - 100ml
Vegetable Stock - 5ml
Carrot - 120g
Fresh Coriander - 3g
Garlic Clove - 1
Mild Curry Powder - 5ml
Fresh Chilli - 1
Green Beans - 80g
Red Onion - 1
Pickling Sauce - 67,5ml
Line-caught Hake Fillet - 1
Lemon - 1

Download the Recipe

Serves 2

A HERBY BOWL OF BULGUR
Boil the kettle. Using a shallow bowl, submerge the bulgur wheat and stock in 200ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff up with a fork on completion, replace the plate, and set aside for serving.
BOIL THE CARROT
Place a pot over a medium heat and pour in enough water to submerge the carrot wedges. Once boiling, cook the carrot for 10-15 minutes until slightly softened but not cooked through. On completion, remove with a slotted spoon and plunge into a bowl of ice water for a few minutes to stop the cooking process.
WE WILL WOK YOU!
When the carrot has cooled, drain and pat dry with paper towel. Place a wok or wide pan over a medium heat. Add a drizzle of oil, the grated garlic, the curry powder, and the sliced chilli (to taste). Stir fry for about 30 seconds until the garlic is slightly softened. Add in the carrot and halved green beans, and stir fry for 4-5 minutes.
PICKLE IT UP
When the carrot is cooked through and caramelised, stir through the sliced onion and fry for 3-4 minutes until softened. Mix in the pickling sauce until combined. Allow to simmer for 3-4 minutes until the veggies are lightly glazed, stirring occasionally. On completion, season to taste and remove the pan or wok from the heat. Cover and set aside for serving.
FLAKY HAKE
Pat the hake dry with paper towel and season. Place a clean pan over a medium heat with a drizzle of oil. When hot, fry the hake skin-side down for 3-4 minutes until crispy. Flip and fry for 3-4 minutes until cooked through. During the final 30-60 seconds, baste with a knob of butter (optional) and the lemon juice to taste. Remove from the pan on completion.
SCRUMPTIOUS…
Pile up the bulgar wheat, smother in the saucy curried veg, and top with the hake. Garnish with the chopped coriander and a lemon wedge. Wonderful work, Chef!

Bulgur Wheat - 200ml
Vegetable Stock - 10ml
Carrot - 360g
Garlic Cloves - 2
Mild Curry Powder - 10ml
Fresh Chilli - 1
Green Beans - 160g
Red Onion - 1
Pickling Sauce - 130ml
Line-caught Hake Fillets - 2
Lemon - 1
Fresh Coriander - 5g

Download the Recipe

Serves 3

A HERBY BOWL OF BULGUR
Boil the kettle. Using a shallow bowl, submerge the bulgur wheat and stock in 300ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff up with a fork on completion, replace the plate, and set aside for serving.
BOIL THE CARROT
Place a large pot over a medium heat and pour in enough water to submerge the carrot wedges. Once boiling, cook the carrot for 20-25 minutes until slightly softened but not cooked through. On completion, remove with a slotted spoon and plunge into a bowl of ice water for a few minutes to stop the cooking process. Set aside ½ of one of your onions for use in another meal. Peel the remainder and finely slice.
WE WILL WOK YOU!
When the carrot has cooled, drain and pat dry with paper towel. Place a wok or wide pan over a medium heat. Add a drizzle of oil, the grated garlic, the curry powder, and the sliced chilli (to taste). Stir fry for about 30 seconds until the garlic is slightly softened. Add in the carrot and halved green beans, and stir fry for 5-7 minutes.
PICKLE IT UP
When the carrot is cooked through and caramelised, stir through the sliced onion and fry for 4-5 minutes until softened. Mix in the pickling sauce until combined. Allow to simmer for 4-5 minutes until the veggies are lightly glazed, stirring occasionally. On completion, season to taste and remove the pan or wok from the heat. Cover and set aside for serving.
FLAKY HAKE
Pat the hake dry with paper towel and season. Place a clean pan over a medium heat with a drizzle of oil. When hot, fry the hake skin-side down for 3-4 minutes until crispy. Flip and fry for 3-4 minutes until cooked through. During the final 30-60 seconds, baste with a knob of butter (optional) and the lemon juice to taste. Remove from the pan on completion.
SCRUMPTIOUS…
Pile up the bulgar wheat, smother in the saucy curried veg, and top with the hake. Garnish with the chopped coriander and a lemon wedge. Wonderful work, Chef!

Bulgur Wheat - 300ml
Vegetable Stock - 15ml
Carrot - 600g
Red Onions - 2
Garlic Cloves - 3
Mild Curry Powder - 15ml
Fresh Chillies - 2
Green Beans - 240g
Pickling Sauce - 190ml
Line-caught Hake Fillets - 3
Lemons - 2
Fresh Coriander - 8g

Download the Recipe

Serves 4

A HERBY BOWL OF BULGUR
Boil the kettle. Using a shallow bowl, submerge the bulgur wheat and stock in 400ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff up with a fork on completion, replace the plate, and set aside for serving.
BOIL THE CARROT
Place a large pot over a medium heat and pour in enough water to submerge the carrot wedges. Once boiling, cook the carrot for 20-25 minutes until slightly softened but not cooked through. On completion, remove with a slotted spoon and plunge into a bowl of ice water for a few minutes to stop the cooking process.
WE WILL WOK YOU!
When the carrot has cooled, drain and pat dry with paper towel. Place a large wok or wide pan over a medium heat. Add a drizzle of oil, the grated garlic, the curry powder, and the sliced chilli (to taste). Stir fry for about 30 seconds until the garlic is slightly softened. Add in the carrot and halved green beans, and stir fry for 5-7 minutes.
PICKLE IT UP
When the carrot is cooked through and caramelised, stir through the sliced onion and fry for 5-6 minutes until softened. Mix in the pickling sauce until combined. Allow to simmer for 4-5 minutes until the veggies are lightly glazed, stirring occasionally. On completion, season to taste and remove the pan or wok from the heat. Cover and set aside for serving.
FLAKY HAKE
Pat the hake dry with paper towel and season. Place a large, clean pan over a medium heat with a drizzle of oil. When hot, fry the hake skin-side down for 3-4 minutes until crispy. Flip and fry for 3-4 minutes until cooked through. During the final 30-60 seconds, baste with a knob of butter (optional) and the lemon juice to taste. Remove from the pan on completion.
SCRUMPTIOUS…
Pile up the bulgar wheat, smother in the saucy curried veg, and top with the hake. Garnish with the chopped coriander and a lemon wedge. Wonderful work, Chef!