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Hake with salsa verde & tomato millet

This 15-minute recipe using a delicious piece of hake seasoned with liberal dollops of punchy salsa verde. Easy to cook, healthy, gluten free, low carb and so tasty.  (It took me a leisurely 20 minutes instead of 15 minutes). 
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Main Course
Cuisine: Italian
Keyword: gluten free, low carb
Servings: 2 people
Calories: 458kcal


  • 120 g cherry tomatoes
  • 1 lemon
  • 1 yellow pepper
  • 20 g capers
  • 2 garlic cloves
  • 2 tbsp oil
  • 2 x 150g hake fillet skin on
  • 80 g millet
  • Large handful of flat-leaf parsley
  • Medium handful of fresh mint


  • Preheat the oven to 200C / gas mark 6 and boil a kettle.
  • Heat a dry saucepan and pour the millet in before the water. Toast the millet for 2 mins, stirring constantly. Pour in 400ml boiling water, reduce the heat, cover and simmer for 15 mins.
    Mindful Chef dry fry millet
  • Meanwhile, chop the yellow pepper into 2cm pieces and cut the cherry tomatoes in half. Place the pepper and tomatoes on a baking tray and drizzle over 1/2 tbsp oil. Place in the oven for 10-15 mins.
    Mindful Chef roast tomatoes and peppers
  • To make the salsa verde; finely chop the parsley and mint leaves. Finely chop the garlic and roughly chop the capers. Add the parsley, mint, garlic and capers to a bowl with half of the juice from the lemon and 1 tbsp of olive oil. Season and mix well.
    Mindful Chef Salsa Verde
  • Heat a frying pan with 1/2 tbsp oil on a medium heat. Season the hake with sea salt and black pepper and place in the pan, fry for 4-5 mins each side until cooked through.
  • Drain the millet and stir through the remaining lemon juice, the roasted pepper and tomatoes. Season with sea salt and black pepper.
  • To serve, place the roasted pepper and tomato millet onto two warm plates, top with the hake, and spoon over the salsa verde.
    Mindful Chef Low Carb Hake with Salsa Verde, Millet & tomato


Macros 458 calories • 45g carbs • 17g fat • 34g protein
Allergens: Fish