Charred Umami Hake
with green beans, broccoli and rice
With fish as the protein in this dish, this recipe is lower in calories, but it's also packed with protein. The slightly spicy and sweet marinade is the standout element in this delicious dinner.
Tags:
Under 650 calories
•Discovery
•Quick
•Eat Me First
Allergens:
Fish
•Soya
•Wheat
Total Time25 minutes
Cooking Time15 minutes
DifficultyEasy
Ingredients
Serving amount
250 grams
Hake
(Contains Fish)
2 sachet(s)
Sweet Chilli Sauce
150 grams
Rice
75 grams
Green Beans
1 unit(s)
Garlic
1 sachet(s)
Miso Paste
(Contains Soya, Wheat)
1 unit(s)
Broccoli
Not included in your delivery
to taste
Oil
to taste
Salt
to taste
Pepper
to taste
Water
Nutrition Values
Energy (kJ)2249 kJ
Energy (kcal)537 kcal
Fat5.9 g
of which saturates0.8 g
Carbohydrate85.7 g
of which sugars16 g
Dietary Fiber1.3 g
Protein39.5 g
Cholesterol0 mg
Salt6.43 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
•Grater
•Pan with Lid
•Pot with Lid
Instructions
1
- Pour 300ml cold water 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 10 mins. Remove the pot from the heat.
- Keep covered for 10 mins or until ready to serve (the rice will continue to cook in its own steam).
- Meanwhile, peel and grate the garlic (or use a garlic press). Trim the green beans. Trim the bottom of the broccoli. Cut the head into florets and stem into 2cm pieces.
2
- Mix miso paste, 1 tbsp oil (double for 4p) and half the sweet chilli sauce in a bowl. Add the fish 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 and garlic 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 hake along with any marinade remaining 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.
TIP: Add a splash of water to loosen the sauce if necessary.
4
- Fluff up the rice with a fork and divide between plates.
- Top with green veg, charred hake and any marinade that remains in the pan.
- Drizzle the remaining sweet chilli sauce over the fish.
