Golden Crumbed Hake and Broccoli
with buttered rice and lemony mayo
In this recipe, simple ingredients really shine. A lemony mayo works perfectly with the breaded salmon and garlicky broccoli while butter adds new depth and dimension to the side of fluffy rice.
Tags:
Quick
•Protein Rich
•Eat Me First
Allergens:
Fish
The quantities provided above are averages only.
Total20 minutes
Cooking Time25 minutes
DifficultyMedium
Ingredients
Serving amount
1 pack(s)
Breadcrumbs
1 unit(s)
Broccoli
150 grams
Rice
1 unit(s)
Lemon
2 unit(s)
Garlic
1 unit(s)
Chilli
2 sachet(s)
Mayo
1 sachet(s)
Sweet Chilli Sauce
250 grams
Hake
(Contains: Fish)
Not included in your delivery
1 tbsp
Butter
½ tbsp
Oil
to taste
Oil
to taste
Sugar
to taste
Salt
to taste
Pepper
to taste
Water
Nutrition Values
Energy (kJ)3013 kJ
Energy (kcal)720 kcal
Fat22 g
of which saturates6.2 g
Carbohydrate99.5 g
of which sugars14.6 g
Dietary Fiber2.4 g
Protein37 g
Salt1.9 g
Potassium78 mg
Calcium9.7 mg
Iron0.2 mg
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
•Zester
•Grater
•Baking Sheet with Baking Paper
•Pot with Lid
Cooking Steps
1
- Preheat your oven to 220°C/200°C fan/gas mark 7. Pour 300ml cold salted water (per 2P) 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 10 mins, then 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).
TIP: Rinse the rice to reduce excess starch.
2
- While the rice cooks, zest and juice half the lemon. Cut the remaining lemon into thick wedges.
- In a small bowl, stir together the mayo, lemon zest and ½ tsp lemon juice (per 2P).
- Season to taste with sugar, salt and pepper.
- In a separate bowl, combine the breadcrumbs with ½ tbsp oil (per 2P).
3
- Trim the tip of the broccoli. Cut head into small florets and stem into 2cm pieces.
- Peel and grate the garlic (or use a garlic press).
- Halve, deseed and finely chop the chilli.
- Pop the broccoli onto a lined baking tray.
- Toss together with the garlic, chilli, salt, pepper, and a good glug of oil. Spread out in a single layer. Set the tray aside.
4
- Pat the salmon dry with kitchen paper then season with salt and pepper. IMPORTANT: Wash hands and equipment after handling raw fish.
- Arrange the fillets, skin-side down, on a separate lined baking tray.
- Spread a thin layer of mayo over the tops of the salmon fillets.
- Spoon equal amounts of the breadcrumb mix onto each fillet. Press down firmly with the back of the spoon to ensure it adheres.
NOTE: Swapping to hake? Follow the steps as written swapping hake for salmon where necessary.
5
- Place the broccoli on the middle shelf of the oven and roast until the edges are crispy and slightly charred, 10-15 mins.
- Bake the salmon on the top shelf of the oven until the fish is cooked through and the breadcrumbs are golden, 10-15 mins. IMPORTANT: Salmon is cooked when opaque in the middle.
6
- Stir 1 tbsp butter (per 2P) into the rice until melted and well incorporated, fluffing it up as you go.
- Divide rice between bowls or deep plates.
- Top with broccoli and golden salmon.
- Serve with a drizzle of sweet chilli sauce over your salmon and lemon wedges alongside for squeezing over.
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