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poachedhake

The coriander in this dish adds a very distinct, fresh flavour. Serve with rice or quinoa.

(serves 4)

You’ll need:

1 large onion, chopped
1 tsp cinnamon powder
½ tsp ground cumin
½ tsp ground turmeric
200g chopped tinned tomatoes
300ml water (more if necessary)
4 hake fillets, unflavoured, not crumbed
1 tbsp lemon juice
Some fresh chopped coriander to taste
Pepper

Add a little water to a deep non-stick pan and cook the onion over a low heat until softened.
Stirring constantly, add the cinnamon, cumin and turmeric and cook for about 30seconds. Add the tomatoes and water, stirring well. Bring this all to the boil, reduce the heat, and simmer, partly covered, for about 15-20 minutes. Add the hake fillets and one handful of chopped coriander to this mixture, making sure the fish is covered by the liquid. If not, add some more water. Simmer until the fish is cooked through. Mix in the lemon juice and remove from heat. Top with fresh coriander and pepper.

Tip: to increase the fibre content of the meal, try a mixture of brown and wild rice

Recipe: Lesley Scott

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