[RECIPE] Roasted Hake on Tomato & Mushroom Lentils

Fuel your fitness goals without sacrificing flavour with this Roasted Hake on Tomato & Mushroom Lentils recipe.

This dinner dish is genuinely filling but won’t sabotage your daily macros. It is a metabolic powerhouse specifically designed for the health-conscious athlete and the calorie-counter alike.

Ingredients

• 400 g Portabellini mushrooms, sliced
• 1 onion, diced
• 1 carrot, finely diced
• 2 cloves garlic, minced
• 400g tin diced tomatoes 
• 1 cup brown lentils 
• 750ml low-sodium vegetable stock 
• 3-5 sprigs fresh thyme
• 4 baby marrows, diced
• 125g hake fillets
• 1 tbsp wholegrain mustard
• 1 tsp mixed dried herbs

Ingredients to serve

• Cold-pressed extra virgin olive oil or avocado oil for cooking
• Green side salad for serving
• Salt and pepper to taste

Brown lentils are a small-but-mighty “slow-burn” carbohydrate source, boasting a low glycaemic index (GI) that prevents the insulin spikes often responsible for fat storage. They are also a fibre powerhouse, providing nearly 16g per cooked cup, for better gut health and keeps you feeling satiated long after your meal. Lentils are also a source of plant-based protein and essential iron.

Instructions

1. Cold Pressed Extra Virgin Olive Oil Spray is also ideal for cooking as it allows for good coverage and fewer calories. 
2. Heat a drizzle of cold pressed extra virgin olive oil in a large pot or spray lightly with cooking spray. 
3. Sauté the mushrooms until golden brown. 
4. Add the onion and carrot and cook until soft. 
5. Add the garlic and cook until fragrant. 
6. Add in the tinned tomatoes, lentils, stock and thyme. 
7. Mix well and bring to a boil. 
8. Reduce to a simmer and cook until the lentils are tender and have absorbed most of the liquid but remain a little saucy. About 30 minutes.
9. Add the baby marrow and simmer for a few minutes until tender. 
10. Discard the thyme sprigs and taste to adjust seasoning. 
11. When the lentils are almost tender, preheat the oven on the grill setting. 
12. Place fish fillets on a baking tray. 
13. Brush the hake with the mustard. 
14. Sprinkle with the dried herbs and season lightly with salt and pepper. 
15. Place in the upper third of the oven and roast for 5-7 minutes until just cooked through.
16. Serve the roasted hake on a bed of the warm mushroom lentils along with a crunchy green side salad and enjoy!

 Image and recipe by The South African Mushroom Farmers’ Association