Healthy in a hurry. 30 minutes or less
Speedy Spicy Hake
The eastern seasoning delivers a healthy blend of
antioxidant-rich spices and flavour to hake, while vegetables and barley
provide half your daily fiber quota. Bonus: just one pan to wash!
4 main-dish servings
1 cup pearl barley
1 medium sweet potato (340g), peeled and chopped
1 large red pepper (230g to 280g)
1 bunch sprung onions
1 piece (7cm) peeled fresh ginger
1 tbsp curry powder
2 cans (400g each) no-salt-added diced tomatoes, drained
4 skinless hake fillets (110g each)
1. In a large
microwave-safe bowl, combine barley and 3 cups water. Cover with cling wrap and
pierce; microwave on high for 10 minutes. Stir in the sweet potato. Cover with
cling wrap and piece; microwave on high for 15 minutes or until tender.
2. Meanwhile, chop
red pepper, slide spring onions and grate ginger; reserve 2 tablespoons onions
for garnish. In a bowl, combine remaining spring onions, red pepper, ginger and
¼ teaspoon each salt and black pepper. Coat with olive-oil cooking spray.
3. Heat a 30cm
frying pan on medium-high. Add the pepper mixture. Cook for 3 minutes or until
lightly browned, stir ring often. Add curry powder; cook for 1 minute,
stirring. Stir in tomatoes; heat to boiling. Nestle hake in tomato mixture,
cover and cook for 5 to 8 minutes or until hake turns opaque throughout.
4. Serve the hake
mixture over the barley and sweet potato. Garnish with spring onions.
Serve the hake
mixture over the barley and sweet potato
About 1 611kJ, 29g protein, 64g carbohydrate, 2g total fat
(0g saturated), 13g fibre, 49mg cholesterol, 255mg sodium.
A microwave cooks the barley and sweet potatoes quickly
Unsalted tomatoes cut down the sodium content