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
- Cold Pressed Extra Virgin Olive Oil Spray is also ideal for cooking as it allows for good coverage and fewer calories.
- Heat a drizzle of cold pressed extra virgin olive oil in a large pot or spray lightly with cooking spray.
- Sauté the mushrooms until golden brown.
- Add the onion and carrot and cook until soft.
- Add the garlic and cook until fragrant.
- Add in the tinned tomatoes, lentils, stock and thyme.
- Mix well and bring to a boil.
- 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.
- Add the baby marrow and simmer for a few minutes until tender.
- Discard the thyme sprigs and taste to adjust seasoning.
- When the lentils are almost tender, preheat the oven on the grill setting.
- Place fish fillets on a baking tray.
- Brush the hake with the mustard.
- Sprinkle with the dried herbs and season lightly with salt and pepper.
- Place in the upper third of the oven and roast for 5-7 minutes until just cooked through.
- 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
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
