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Teriyaki Hake

Teriyaki Hake

with Jasmine Rice, Crispy Broccoli and Toasted Sesame Seeds

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This Teriyaki Hake is bursting full of flavours and makes the perfect dinner night option from HelloFresh. Cook up a fresh start!

Tags:Under 600 calories
Allergens:SesameFishSoya

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites.

Preparation Time30 minutes
Difficulty levelMedium
Ingredients
serving amount
2
3
4
Ingredientsarrow down iconarrow down icon
serving amount
2
3
4

1 unit(s)

Spring Onion

1 unit(s)

Broccoli

½ unit(s)

Lime

150 grams

Jasmine Rice

15 grams

Sesame Seeds

(ContainsSesame)

2 unit(s)

Hake Fillet

(ContainsFish)

75 grams

Teriyaki Sauce

(ContainsSoya)

Not included in your delivery

300 milliliter(s)

Water for the Rice

Nutritional information
Nutritional informationarrow down iconarrow down icon
per serving
per 100g
Energy (kJ)2116 kJ
Energy (kcal)506 kcal
Fat6.0 g
of which saturates1.0 g
Carbohydrate80 g
of which sugars15.0 g
Protein31 g
Salt1.99 g
Always refer to the product label for the most accurate ingredient and allergen information.
Utensils
Utensilsarrow down iconarrow down icon
Cutting board
Knife
Zester
Saucepan
Lid
Baking Tray
Frying Pan
Small Bowl
Spoon
Bowl
Instructionsarrow up iconarrow up icon
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1

Preheat your oven to 200°C. Trim and thinly slice the spring onion. Chop the broccoli into florets (like small trees). Halve any large florets. Zest and halve the lime.

2

Pour the cold water for the rice (see ingredients for amount) into a medium saucepan with a tight-fitting lid. Stir in the rice and 1/4 tsp of salt, cover with the lid and bring to the boil on medium-high heat. Once boiling, turn the heat down to its lowest setting. Leave to cook for 10 mins, then remove the pan from the heat (still covered) and leave to the side for another 10 mins or until ready to serve (the rice will continue to cook in its own steam).

3

Meanwhile, pop the broccoli florets onto a baking tray. Drizzle with oil, season with salt and pepper then toss to coat. Spread out in a single layer. Roast the broccoli on the top shelf of your oven until the edges are crispy and slightly charred, 10-15 mins.

4

Heat a large frying pan over medium heat (no oil) Once hot, add the sesame seeds and dry-fry, stirring regularly, until lightly toasted, 2-3 mins. TIP: Watch them like a hawk as they can burn easily. Transfer to a bowl and pop your pan back on high heat with a drizzle of oil.

5

Season the hake with salt and pepper. Once the oil is hot, lay the fish in the pan and fry until golden, 2-3 mins. Turn and cook for 2-3 mins on the other side. IMPORTANT: Wash your hands after handling raw fish. The fish is cooked when opaque all the way through. Add the teriyaki sauce to the pan with a squeeze of lime juice and remove from the heat. Spoon the sauce over the hake.

6

When ready, fluff up the rice. Mix in the lime zest and season to taste if needed. Serve in bowls with the fish and broccoli on top. Drizzle over the sauce, then sprinkle over the spring onions and toasted sesame seeds. Enjoy!