women

Speedy Spicy Hake

- Welcome to your First Trimester
- Welcome to your Second Trimester
- Welcome to your Third Trimester
- 6 Ways To Have a Natural Miscarriage

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
women
- 6 Ways To Have a Natural Miscarriage
- Foods That Cause Miscarriage
- Losing Weight In A Week With Honey
- Can You Eat Crab Meat During Pregnancy?
- Grape Is Pregnant Women’s Friend
- 4 Kinds Of Fruit That Can Increase Risk Of Miscarriage
- Some Drinks Pregnant Women Should Say No With
- Signs Proving You Have Boy Pregnancy
- Why Do Pregnant Women Have Stomachache When Eating?
- Top Foods That Pregnant Women Should Be Careful Of
- 6 Kinds Of Vegetable That Increase Risk Of Miscarriage
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?
 
women
Top keywords
women
Miscarriage Pregnant Pregnancy Pregnancy day by day Pregnancy week by week First Trimester Second Trimester Third Trimester Losing Weight Stress Placenta Beauty Tips Hair Tips Beauty Secrets Skincare Tips Makeup Collection
Women
Top 10
women
- Keep Yourself Fit and Healthy While You Travel
- 9 Bad Habits That Can Cause Miscarriage (part 2)
- Foods That Cause Miscarriage (part 4) - Processed meat, Raw, uncooked eggs, Cheese
- Foods That Cause Miscarriage (part 3) - Unpasteurized milk, Green papaya, Aloe, Barley
- Foods That Cause Miscarriage (part 2) - Pearl barley, Purslain, Medlar, Longan
- 6 Ways To Have a Natural Miscarriage (part 2) - Dong Quai, Parsley, Homeopathy
- 5 Drinks That Will Burn Your Calories This Summer (part 2)
- 5 Drinks That Will Burn Your Calories This Summer (part 1)
- 7 Fruits That Will Rejuvenate and Protect Your Skin (part 2)
- 7 Fruits That Will Rejuvenate and Protect Your Skin (part 1)
women
Couple & Deals
women