Speedy Spicy Hake

- 6 Rules Of Bathing During Pregnancy
- 4 Breathing Techniques Relieving Pain For Pregnant Women During Labor
- 7 Kinds Of Food Pregnant Women Should Avoid

Healthy in a hurry. 30 minutes or less

Description: Speedy Spicy Hake

Speedy Spicy Hake

Curry powder

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!

Total time

30 minutes

Makes

o   4 main-dish servings

o   1 cup pearl barley

o   1 medium sweet potato (340g), peeled and chopped

o   1 large red pepper (230g to 280g)

o   1 bunch sprung onions

o   1 piece (7cm) peeled fresh ginger

o   1 tbsp curry powder

o   2 cans (400g each) no-salt-added diced tomatoes, drained

o   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.

Description: Serve the hake mixture over the barley and sweet potato

Serve the hake mixture over the barley and sweet potato

Each serving

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

Top search
- Grape Is Pregnant Women’s Friend
- 6 Kinds Of Vegetable That Increase Risk Of Miscarriage
- 4 Kinds Of Fruit That Can Increase Risk Of Miscarriage
- 8 Seeds Good For Pregnant Women
- Harmful Effects From Eating Too Many Bananas
- Pregnant Women Should Eat Red Bean
- Everyday Recipes with 5 Only Ingredients : Healthy Pizza Bites, Chicken Mushroom Salpicao, Crab Sticks with Dip
- Sous Vide Cooking (part 5) - Cooking with Sous Vide - Fish and other seafood
- Signs Of Extremely Bad Pathology In Kids
- Provide Calcium For Babies Under 1 Year Old
Other
- The Wow Factor : Salt and pink peppercorn cured salmon, Smoked haddock and tomato soup
- The Baking Club (Part 2) - Easter orange spice biscuits, Yoghurt almond cake, Granadilla and lime tarts
- The Baking Club (Part 1) - Banana hazelnut cake, Strawberry-filled whoopee pies
- Grown-Up Jellies : Champagne and strawberry jelly fruit salad, Granadilla, mango and coconut jelly
- Global Gourmet (Part 2) - Smoorvis, French Onion Soup
- Global Gourmet (Part 1) - Prawn and Chicken Dumplings, Artichoke, Feta and Mushroom Pizza
- Eeuw! Are You Really Going To Put That In Your Mouth? (Part 2)
- Eeuw! Are You Really Going To Put That In Your Mouth? (Part 1)
- Eat Right – Fuel Your Body!
- Are You Eating Enough Fruit?
 
Top 5
- Terrific Taties In Season (part 4) - Potato & Anchovy Pizza
- Terrific Taties In Season (part 3) - Potato, Spinach & Chorizo Soup
- Terrific Taties In Season (part 2) - Potato & Pea Samosas with Cucumber Yoghurt
- Terrific Taties In Season (part 1) - Maple-bacon Chicken with Potato, Parsnip & Apple
Most view of day
- 5 Easy Ways to Avoid Makeup Mistakes
- Pregnancy Week by Week : Week 31 (part 3) - What Is Pre-eclampsia?
- The Importance Of Healthy Diet To Mom And Fetus (Part 2)
- Tips On Preserving Food’s Nutrients During Cooking
- Kristin Cavallari Reveals Her Dressing Tips for Pregnant Women
- Pregnancy Week by Week : Week 18 (part 1)
- Benefits Of Kiwi To Pregnant Women (Part 2)
- Reduce Stress : It's All in the Attitude (part 2)
- What Should We Eat To Reduce Smell Of Breath?
- Get A Roll On!