Garlic-Herb Fish & Veggie Freekah Salad
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Garlic-Herb Fish & Veggie Freekah Salad

Garlic-Herb Fish & Veggie Freekah Salad

with Yoghurt

If a herby and garlic seasoned fish doesn’t quip your interest and get your tastebuds fired up, we don’t know what else will. Tossed over golden cooked fish, it pops out of the bowl. Add the veggie freekeh and that’s a done deal. Go on dig in, we know you’re interested now.

This recipe is under 550kcal per serving.

We’ve replaced the couscous in this recipe with freekah due to local ingredient availability. It’ll be just as delicious, just follow your recipe card!

Tags:
Over 30g protein
Calorie Smart
Allergens:
Gluten
Milk
fish

Always read product labels for the most up-to-date allergen information. Visit hellofresh.co.nz/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed

Total Time25 minutes
Cooking Time
DifficultyEasy

Ingredients

Serving amount

1 packet

freekeh

(Contains Gluten; )

1 sachet

vegetable stock powder

½ head

broccoli

½

Onion

1 packet

Smooth Dory Fillets

(Contains fish; )

½ sachet

Garlic & Herb Seasoning

1 packet

Deluxe Salad Mix

1 packet

Greek-Style Yoghurt

(Contains Milk; )

Not included in your delivery

olive oil

20 g

butter

(Contains Milk; )

1 tsp

honey

drizzle

vinegar (balsamic or white wine)

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Nutrition Values

Energy (kJ)1961 kJ
Fat13 g
of which saturates1.9 g
Carbohydrate51 g
of which sugars11.2 g
Dietary Fibre10.1 g
Protein32.8 g
Sodium1041 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

Medium Saucepan
Lid
Large Frying Pan

Instructions

1
1

• In a large saucepan, heat a drizzle of olive oil over medium-high heat. Toast freekah, stirring occasionally, until golden, 1-2 minutes. • Half-fill the saucepan with water, then add a good pinch of salt. Bring to the boil, then simmer, uncovered, until tender, 30-35 minutes. • Drain, rinse and return to the pan over medium heat. Add the butter and vegetable stock powder, and stir, until the butter is melted and combined.

TIP: The freekeh is cooked when it has softened but still retains some bite.

2
2

• Cut broccoli (see ingredients) into small florets, then roughly chop stalk. Thinly slice onion (see ingredients). • Discard any liquid from smooth dory fillet packaging. Slice fish in half crossways to get 1 piece per person. • In a medium bowl, combine fish, garlic & herb seasoning (see ingredients), a drizzle of olive oil and a pinch of salt.

3
3

• In a large frying pan, heat a drizzle of olive oil over medium-high heat. Cook broccoli and onion, stirring, until softened, 6-7 minutes. Transfer to a bowl and cover to keep warm. Set aside. • When the freekah has 20 minutes remaining, heat a drizzle of olive oil in a large frying pan, over medium-high heat. Cook fish in batches, until just cooked through, 5-6 minutes each side. Remove pan from heat, add the honey and gently turn fish to coat.

4
4

• Add cooked veggies, deluxe salad mix and a drizzle of vinegar and olive oil to the freekah. Season and toss to combine. • Divide veggie freekah salad between bowls. Top with garlic and herb fish. • Dollop over Greek-style yoghurt to serve. Enjoy!