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Speedy Spicy Hake

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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

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