Waitrose

Hake with herby tabbouleh

Cook the delicate hake fillets in a non-stick frying pan so the skin doesn’t stick to the base.

Ingredients

100g LOVE life bulgar wheat
2 tbsp essential Waitrose olive oil
2 hake fillets (about 125g each)
3 essential Waitrose salad onions, finely sliced
200g essential Waitrose cucumber, diced
1 essential Waitrose lemon, zest
½ x 20g pack dill, roughly chopped
½ x 28g pack coriander, roughly chopped
1 tbsp sherry vinegar

Method

1. Tip the bulgar wheat into a bowl and pour over enough boiling water (about 150ml) to cover; set aside to stand for at least 10 minutes.

2. Meanwhile, season the fish. Heat 1 tbsp oil in a frying pan set over a medium heat. Carefully lay the fish, skin-side down, in the pan and cook for 2-3 minutes, until golden. Turn the fillets over and cook for another 2-3 minutes. When you think they’re done, take a small knife or a cocktail stick and gently push through the flesh. If there is no resistance, the fish is cooked, if it proves difficult, continue cooking.

3. Fluff the bulgar wheat with a fork and toss with the remaining 1 tbsp oil and other ingredients; season and serve with the hake. 

This recipe first appeared in Waitrose Kitchen magazine. myWaitrose members can download the Waitrose Kitchen app edition for FREE. Find out more.

Hake with herby tabbouleh
  • Preparation time: 10 minutes
  • Cooking time: 10 minutes
  • Total time: 20 minutes 20 minutes

Serves: 2

Nutritional Info

Typical values per serving:

Energy 1,824kJ
434kcals
Fat 17.6g
Saturated Fat 2.5g
Carbohydrate 40.3g
Sugars 3.5g
Protein 28.7g
Salt 0.5g
Fibre 5.5g

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3 stars

Average user rating Based on 44 ratings

This recipe was first published in Wed Apr 01 15:39:00 BST 2015.