| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood | Sami | Fish, Simply | 1 | Servings |
INGREDIENTS
| 2 | 225 g, 8oz thick pieces | |
| of hake – skin on | ||
| but no bones | ||
| 80 | g | Lentil de puy, soaked for 24 |
| hours | ||
| in cold water 3oz | ||
| 1/2 | Carrot | |
| 1/4 | Leek | |
| 2 | Cloves garlic | |
| 1/4 | Red onion | |
| 300 | Red wine, 10 1/2fl oz | |
| 1 | Lime, juice and zest | |
| Virgin olive oil | ||
| Balsamic vinegar | ||
| Ground cumin powder | ||
| 40 | g | Coriander, 1 1/2oz |
| Seasoning |
INSTRUCTIONS
Dice the carrot, leek, garlic and onion finely, saut them off in a pan with a little olive oil and add the red wine and the lentils that have been drained. Turn up the heat and simmer gently, after about ten minutes add about 1 tsp of the ground cumin powder and continue cooking for about 20 minutes. While this is cooking, cook the hake in a non-stick pan, skin side down in a little olive oil. Cook on one side for about 2 minutes and then turn over. Try to avoid turning it more than once, as the cod will fall into bits during cooking. Season the lentils with salt and pepper, lime and fold in lots of freshly chopped coriander and finish with a drizzle of balsamic vinegar, to give it an extra kick. Serve on a plate with the cod on top and either garnish with somne fresh herbs or with a drizzle of olive oil. Converted by MC_Buster. Per serving: 297 Calories (kcal); 1g Total Fat; (4% calories from fat); 3g Protein; 25g Carbohydrate; 0mg Cholesterol; 226mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.
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Nutrition (calculated from recipe ingredients)
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Calories: 336
Calories From Fat: 112
Total Fat: 13.1g
Cholesterol: 0mg
Sodium: 724.9mg
Potassium: 723.2mg
Carbohydrates: 60.1g
Fiber: 18.6g
Sugar: 2.8g
Protein: 8.7g