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Speedy spicy hake

  • 4
  • Easy
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Recipe Ingredients

  • 1 cup pearl barley
  • 1 medium sweet potato (340g), peeled and chopped
  • 1 large red pepper (230g to 280g)
  • 1 bunch spring onions
  • 1 piece (7cm) peeled fresh ginger
  • 1 tbsp curry powder
  • 2 cans (400g each) no-salt-added diced tomatoes, drained
  • 4 skinless hake fillets (110g each)

Recipe Directions

  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 pierce; microwave on high for 15 minutes or until tender.
  2. Meanwhile, chop red pepper, slice 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, stirring 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.
EACH SERVING About 1 611kJ, 29g protein, 64g carbohydrate, 2g total fat (0g saturated), 13g fi bre, 49mg cholesterol, 255mg sodium.

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