Dr Rupy’s Thai Green Curry Lentil and Hake Traybake
Packed with an impressive 49g of protein, this healthy midweek traybake from Dr Rupy is brimming with Thai-inspired flavours that perfectly complement a medley of tender hake fillets, lentils and broccoli.
From the book
The Doctor’s Kitchen: Healthy High Protein
A collection of simple and delicious recipes that champion meat, dairy and plant-based protein
Backed by the latest scientific research on how to balance protein, fibre and nutrient-rich vegetables
Dr-led advice on how to pack your plate with nutrients
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Introduction
A simple traybake where a good-quality Thai green curry paste does all the work for you. For midweek meals I rarely have the energy to make a paste from scratch, and this is where having good-quality convenience products to hand really comes into its own. The bitter phytonutrients in this brassica vegetable are what bring the anti-inflammatory benefits to the meal. The tomatoes will break down to create a light sauce for the fish, and using the broccoli stalks adds a ton more fibre to support flourishing gut health. If you don’t have broccoli, you can use cauliflower, fennel and even aubergine instead.
Ingredients
| 300g | hake fillets |
| 4 tbsp | Thai green curry paste |
| 2 tbsp | olive oil |
| 200g | baby tomatoes, halved |
| 250g | broccoli, stalks diced into 1cm pieces and florets broken into 2cm pieces |
| 1 x 400g can | green lentils, drained and rinsed |
| To serve: | |
|---|---|
| 10g | coriander leaves, roughly chopped |
| 30g | peanuts, toasted and crushed |
| juice of 1 lime |
Method
Preheat the oven to 200°C fan.
Smother the hake fillets in 1 tablespoon of the curry paste, season well and drizzle with 1 tablespoon of oil, then leave to marinate while you continue to cook the rest of the ingredients.
Add the tomatoes, broccoli stalks, the remaining 3 tablespoons of the curry paste and the lentils to a baking tray with 50ml of water and mix thoroughly with your hands.
Drizzle with 1 tablespoon of oil and bake in the oven for 15 minutes until the broccoli stalks are partly cooked, stirring halfway through.
Remove the baking tray and carefully nestle the broccoli florets into the lentils and tomatoes. Place the fish on top of the vegetables and pop back in the oven for 10 minutes until the fish is cooked through.
Serve with coriander leaves, toasted peanuts and a squeeze of lime.
Protein boost: Add more fish or peanuts.
Protein 49.6g Fibre 13.9g Plant Points 5
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