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[Recipe] Oven Grilled Hake

A delicious healthy recipe by Lifestyle Chef Izelle Hoffman.

Carefully designed to fit in with the Sleekgeek Food ListHealthy Meal Template, and  Portion Control Guide.

Details

  • Recommended for: Dinner
  • Prep time: 10 mins
  • Cooking time: 20-30 mins

Ingredients

  • Protein (1 palm)
    • 1 medium Hake fillet
      (Tip: If using frozen fillets oven grill for 30min. If using fresh only oven grill for 20min.)
  • Colourful Veg (1 fist)
    • 100g of Broccoli, baby marrow and green beans
    • (Tip: Steam these in the microwave by making use of a microwave steam bag, or cut the corner of a pre-cut mixed packet of vegetables, and refrigerate the left-over for later use.)
  • Smart Carb (1 cupped hand)
    • 100g cooked Basmati Rice
  • Healthy Fat (1 thumb)
    • 1 tsp olive oil
  • Herbs, spices, Extras
    • Salt
    • Paprika
    • Harissa Spice
    • Parsley

Ingredients are based off the Sleekgeek Food List, combined together using the Sleekgeek Healthy Meal Template, and portioned out with the Sleekgeek Portion Control Guide.

Instructions

  • Prepare rice and vegetables
  • Preheat oven to 200’C
  • Prepare oven tray with non-stick spray
  • Place the fillet on the oven tray
  • If frozen place in oven for 10min before seasoning
  • If fresh one can season immediately before placing in the oven

For seasoning

  • Start with sprinkling the fillets with salt, then paprika, harissa spice, and parsley
  • Place in the oven to bake for 10min with seasoning before drizzling with olive oil.
  • The olive oil with crisp it up to perfection, but if it’s added with the spice earlier the fillet tends to go very dark and almost looks burnt which is not ideal

So to summarize:

  • If frozen
    • Bake for 10min to defrost
    • Season and bake for another 10min
    • Drizzle with olive oil and bake for the last 10min
  • If fresh
    • Season and bake for 10min
    • Drizzle with olive oil and bake for the last 10min

Best served immediately

Enjoy


This recipe is carefully designed to fit in with the Sleekgeek Food ListHealthy Meal Template, and  Portion Control Guide.

See the FULL Sleekgeek Nutrition Guide here (it’s free).

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