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.

What are the main ingredients in Hake & Quinoa Medley?

Oil (cooking, olive or coconut), Seasoning (salt & pepper), Water, Paper Towel, Sugar/Sweetener/Honey (optional)

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?

Oil (cooking, olive or coconut), Seasoning (salt & pepper), Water, Paper Towel, Sugar/Sweetener/Honey (optional)

Hake & Quinoa Medley

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

with a herbed yoghurt drizzle

Hands on Time: 20 - 40 minutes

Overall Time: 35 - 55 minutes

Download the Recipe for 2

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)

Serves 1

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!

Cucumber - 100g
Lemon Juice - 10ml
Baby Tomatoes - 80g
Onion - 1
Garlic Clove - 1
Quinoa - 50ml
Mixed Herbs - 6g
Low Fat Plain Yoghurt - 40ml
Line-caught Hake Fillet - 1

Download the Recipe

Serves 2

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!

Cucumber - 200g
Lemon Juice - 20ml
Baby Tomatoes - 160g
Onion - 1
Garlic Cloves - 2
Quinoa - 100ml
Mixed Herbs - 10g
Low Fat Plain Yoghurt - 80ml
Line-caught Hake Fillets - 2

Download the Recipe

Serves 3

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!

Cucumber - 300g
Lemon Juice - 30ml
Baby Tomatoes - 240g
Onions - 2
Garlic Cloves - 3
Quinoa - 150ml
Mixed Herbs - 16g
Low Fat Plain Yoghurt - 125ml
Line-caught Hake Fillets - 3

Download the Recipe

Serves 4

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!