Charred Sweet Soy Hake
with green beans, broccoli and rice
Heart-healthy fish means this recipe is lower in calories, but it's also packed with protein and healthy fats. The slightly spicy sweet soy marinade is the standout element in this dish.
Tags:
Under 650 calories
•Quick
Allergens:
Fish
•Soya
•Wheat
Total Time25 minutes
Cooking Time15 minutes
DifficultyEasy
Ingredients
Serving amount
250 g
Hake
(Contains Fish)
2 sachet
Sweet Chilli Sauce
1 sachet
Soy Sauce
(Contains Soya, Wheat)
5 g
Coriander
150 g
Rice
75 g
Green Beans
75 g
Broccolini
Not included in your delivery
to taste
Oil
to taste
Salt
to taste
Pepper
to taste
Water
Nutrition Values
Energy (kcal)435 kcal
Energy (kJ)1818 kJ
Fat3.6 g
of which saturates0.5 g
Carbohydrate69.7 g
of which sugars8.1 g
Dietary Fiber0 g
Protein30.8 g
Cholesterol0 mg
Salt2.41 g
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.
Instructions
1
- Pour 300ml cold salted water (double for 4p) into a medium pot with a tight-fitting lid.
- Stir in the rice and bring to the boil.
- Once boiling, lower the heat to medium, cover, and cook for 12 mins. Remove from the heat.
- Keep covered for 12 mins or until ready to serve (the rice will continue to cook in its own steam).
- Meanwhile, roughly chop the coriander (stalks and all). Trim the broccolini and green beans.
2
- Mix the sweet chilli sauce, soy sauce and 1 tbsp oil (double for 4p) in a large bowl. Add the fish to the bowl and leave to marinate. IMPORTANT: Wash hands and equipment after handling raw fish.
- Place a large pan over medium-high heat with a drizzle of oil.
- Once hot, fry the veg for 2-3 mins.
- Add a splash of water and cover with a lid or some foil. Cook until tender, 4-5 mins. Season with salt and pepper.
- Remove from the pan. Cover to keep warm.
3
- Return the pan to high heat with a drizzle of oil.
- Once hot, add the marinated hake (reserving the marinade in the bowl). IMPORTANT: Fish is cooked when opaque in the middle.
- Fry on one side until golden, 2-3 mins. Turn over and cook for 2-3 mins on the other side.
- When 1 min of cooking time remains, add the marinade and coat the hake in it.
- Allow the sauce to reduce slightly.
TIP: Add a splash of water if necessary!
4
- Dish up the fragrant rice and green veg.
- Top with the charred hake and drizzle over any marinade that remains in the pan.
- Garnish with the chopped coriander.