Roasted Hake on Tomato & Mushroom Lentils

Roasted hake atop a bed of tomato and mushroom lentils offers a wholesome and satisfying seafood dinner.
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Prep Time 15 minutes
Cook Time 45 minutes
Course Dinner
Cuisine South African
Servings 4


  • 400 g portabellini mushrooms sliced
  • 1 onion diced
  • 1 carrot finely diced
  • 2 cloves garlic minced
  • 400 g tin diced tomatoes
  • 1 cup brown lentils
  • 750 ml low sodium vegetable stock
  • 3-5 sprigs fresh thyme
  • 4 baby marrows diced
  • 125 g hake fillets x 4 or similar sustainable white fish
  • 1 tbsp wholegrain mustard
  • 1 tsp mixed dried herbs

To serve

  • cold pressed extra virgin olive oil or avocado oil for cooking
  • green side salad for serving
  • salt and pepper to taste


  • Cold Pressed Extra Virgin Olive Oil Spray is also ideal for cooking as it allows for good coverage and fewer calories.
  • Heat a drizzle of cold pressed extra virgin olive oil in a large pot or spray lightly with cooking spray.
  • Sauté the mushrooms until golden brown.
    Add the onion and carrot and cook until soft.
    Add the garlic and cook until fragrant.
    Add in the tinned tomatoes, lentils, stock and thyme.
  • Mix well and bring to a boil.
    Reduce to a simmer and cook until the lentils are tender and have absorbed most of the liquid but remain a little saucy. About 30 minutes.
    Add the baby marrow and simmer for a few minutes until tender.
    Discard the thyme sprigs and taste to adjust seasoning.
  • When the lentils are almost tender, preheat the oven on the grill setting.
    Place fish fillets on a baking tray.
    Brush the hake with the mustard.
  • Sprinkle with the dried herbs and season lightly with salt and pepper.
    Place in the upper third of the oven and roast for 5-7 minutes until just cooked through.
  • Serve the roasted hake on a bed of the warm mushroom lentils along with a crunchy green side salad and enjoy!
Keyword diabetic, dinner