Charred Sweet Soy Hake
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Charred Sweet Soy Hake

Charred Sweet Soy Hake

on a bed of fragrant 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:
Calorie Smart
•Quick
•Eat Me First
Allergens:
Fish
•Soya
•Wheat

The quantities provided above are averages only.

Total Time25 minutes
Cooking Time15 minutes
DifficultyEasy

Ingredients

Serving amount

250 grams

Hake

(Contains Fish)

2 sachet(s)

Sweet Chilli Sauce

1 sachet(s)

Soy Sauce

(Contains Soya, Wheat)

5 grams

Coriander

2 unit(s)

Pak Choi

150 grams

Jasmine Rice

Not included in your delivery

to taste

Oil

to taste

Salt

to taste

Pepper

to taste

Butter

to taste

Water

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Nutrition Values

Energy (kcal)431 kcal
Energy (kJ)1804 kJ
Fat3.7 g
of which saturates0.6 g
Carbohydrate67.7 g
of which sugars8.4 g
Dietary Fiber0 g
Protein30.9 g
Cholesterol0 mg
Salt2.34 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. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.

Utensils

•Pot
•Lid
•Grater

Cooking Steps

Make the Rice
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 and cover with the lid.
  • Leave to cook for 12 mins, then remove the pot from the heat and leave to the side for another 12 mins or until ready to serve (keep covered so the rice can continue to cook in its own steam).
Get Prepped
2
  • Meanwhile, mix the sweet chilli sauce, soy sauce and 1 tbsp oil (double for 4p) in a large bowl.
  • Coat the fish in the sauce and leave to marinate.
  • Place a large pan over medium-high heat with a drizzle of oil.
  • Roughly chop the coriander (stalks and all).
  • Trim the pak choi then separate the leaves. Once pan is hot, fry the pak choi for 3-4 mins, turning as it starts to char. Season with salt and pepper. Remove from the pan and set aside.
Fry the Fish
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: Wash hands and equipment after handling raw fish. 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.
Finish and Serve
4
  • Dish up the fragrant rice and charred pak choi.
  • Top with the charred hake and drizzle over any marinade that remains in the pan.
  • Garnish with the chopped coriander.