Umami Hake
with sesame green beans 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:
Calorie Smart
•Quick
•Eat Me First
Allergens:
Fish
•Soya
•Wheat
•Sesame
The quantities provided above are averages only.
Total Time20 minutes
Cooking Time25 minutes
DifficultyEasy
Ingredients
Serving amount
250 grams
Hake
(Contains Fish)
150 grams
Rice
150 grams
Green Beans
1 sachet(s)
Miso Paste
(Contains Soya, Wheat)
1 sachet(s)
Garlic, Ginger & Lemongrass Paste
1 sachet(s)
Sweet Asian Sauce
(Contains Soya, Wheat May be present Crustaceans)
20 milliliter(s)
Sesame Oil
(Contains Sesame)
Not included in your delivery
to taste
Oil
to taste
Salt
to taste
Pepper
to taste
Water
Nutrition Values
Energy (kJ)2254 kJ
Energy (kcal)539 kcal
Fat15.3 g
of which saturates2.4 g
Carbohydrate71.6 g
of which sugars9.6 g
Dietary Fiber0.3 g
Protein30.9 g
Cholesterol0 mg
Salt2.32 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
•Pan with Lid
•Pot with Lid
Cooking Steps
1
- Pour 300ml cold water.
- 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, trim the green beans.
2
- Mix miso paste, ginger, garlic, lemongrass puree, sweet Asian sauce and 25ml water (double for 4p) in a bowl to drizzle over the fish later.
- Place a large pan over medium-high heat with the sesame oil.
- Once hot, fry the beans 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 a medium-high heat with a drizzle of oil. Pat the hake dry with kitchen paper. Season with salt and pepper.
- Once hot, lay the fillets in the pan and cook for 4-5 mins. Turn over and cook on the other side for a further 4-5 mins. IMPORTANT: Wash hands and equipment after handling raw fish. Fish is cooked when opaque in the centre.
- Once the fish cooked, pour over the sauce mix and coat well. Cook for a minute and allow the sauce to warm through. Season to taste with salt and pepper, if required.
TIP: Add a splash of water to loosen the sauce if necessary.
4
- Fluff up the rice with a fork and and stir through the sesame oil and divide between plates.
- Top with green veg, hake and any sauce that remains in the pan.
