- Hake With Smoky Pepper Sauce & Courgette Salad.jpg (42.68 KiB) Viewed 332 times
Ready in: 30 minutes
Serves: 4
No nutritional information available.
Ingredients
For the hake with pepper sauce:
- 1 large red onion, chopped
- 2 large sweet red peppers, deseeded and roughly chopped
- 250g (8½oz) cherry tomatoes, halved
- 1 tbsp dried oregano
- 1 tsp smoked paprika
- Low calorie cooking spray
- 4 large skinless and boneless hake fillets
For the courgette salad:
- 2 medium courgettes, grated, spiralised or peeled into ribbons with a vegetable peeler
- 800g (28oz) tinned cannellini beans, drained and rinsed
- Zest and juice of 1 unwaxed lemon, plus slices or wedges to serve
- 2 tbsp chopped fresh basil, plus leaves to serve
Method
1. Preheat the oven to 200°C/Fan 180°C/Gas Mark 6.
2. Put the onion, peppers, cherry tomatoes, oregano and paprika in an ovenproof dish and spray with the low calorie cooking spray. Toss well and cook for 20 minutes.
3. Meanwhile, put all the courgette salad ingredients in a bowl, toss well and season to taste.
4. Spray a non stick frying pan with low calorie cooking spray and place over a medium heat. Add the hake fillets and sizzle for 6 minutes, then turn and cook for another 6 minutes.
5. Tip all of the roasted vegetables into a food processor and blitz until smooth (or use a stick blender and a jug).
6. Divide most of the courgette salad between plates, top with the hake and drizzle over the pepper sauce. Scatter over the basil leaves and serve with lemon slices or wedges and the rest of the salad on the side.
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