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Teriyaki Hake

Teriyaki Hake

with Jasmine Rice, Crispy Broccoli and Roasted 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 650 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. Due to the conflict in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time35 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

5 grams

Roasted White Sesame Seeds

(ContainsSesame)

2 unit(s)

Hake Fillet

(ContainsFish)

75 grams

Teriyaki Sauce

(ContainsSoya)

2 unit(s)

Garlic Clove

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)2054 kJ
Energy (kcal)491 kcal
Fat3.8 g
of which saturates0.8 g
Carbohydrate81.9 g
of which sugars15.7 g
Protein30.4 g
Salt2.3 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
Parchment Paper
Small Bowl
Large Pan
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 salt and bring to the boil on medium-high heat. Once boiling, turn the heat down to medium and cover with the lid.
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

Pat the hake with kitchen paper to remove any excess moisture, then lay onto a baking tray lined with baking paper. Drizzle with oil, season with salt and pepper, then spread the garlic over each fillet.
When the oven is hot, bake the hake on the top shelf for 5 mins, then pour half the teriyaki sauce over the fish. Return to the oven to bake until cooked through, 7-10 mins. IMPORTANT: Wash your hands and equipment after handling raw fish. The fish is cooked when opaque in the middle.

4

Meanwhile, pour the remaining teriyaki into a small bowl and squeeze in the lime juice. Mix together and set aside until the hake is cooked.

5

Pop a large frying pan on medium-high heat with a drizzle of oil.
Once hot, stir-fry the broccoli for 2-3 mins, then add a splash of water and immediately cover with a lid or some foil.
Allow to cook until the broccoli is tender, 4-5 mins. Season with salt and pepper.

6

When everything is ready, remove the hake from the oven and spoon over the teriyaki mixture from the bowl.
Fluff up the rice with a fork, then stir through the lime zest and spoon into your bowls. Top with the teriyaki hake and all the sauce from the tray.
Serve the broccoli alongside and finish with a scattering of spring onions and toasted sesame seeds. Enjoy!