Baked Hake With Sesame Chips And Sugar Snap Slaw
Fish and chips have gone on holiday, and returned with an Asian twist! This dish serves up a lime zest and panko breadcrumb baked hake, a fresh sugar snap pea slaw, sesame chips, miso mayo and a wedge of lime. All Health Hub recipes meet one of these criteria: <600 calories, 3 of your 5/day, or a source of protein.
Ingredients for 2 people
Cooking for 3? 1 and a half for each ingredient Cooking for 4? Double each ingredient
You'll also need
Vegetable oil, Sugar, Salt, Olive oil, Water (or dietary alternatives)
Cooking instructions
Instructions for 2 [for 3] [for 4] portion recipe.
Preheat the oven to 220°C/ 200°C (fan)/ gas 7 and boil half a kettle
Cut your potatoes (skins on) into chips
Add the chips to a baking tray with a drizzle of vegetable oil and a pinch of salt
Put the tray in the oven for 20-30 min or until they're cooked through and crisp
Zest half your lime[s] (try to grate lightly with a micro-plane and avoid grating the white pith, as this is very bitter!)
Strip your parsley leaves from their stalks and chop the stalks finely, leaving the leaves whole
Combine the lime zest, panko breadcrumbs, chopped parsley stalks, and a drizzle olive oil with a pinch of salt – this is your breadcrumb mix
Top, tail, peel and grate your carrot[s]
Slice your sugar snap peas finely
Trim your spring onion[s] and chop finely on a diagonal
Grate your apple[s]
Cut your red chilli[es] in half lengthways, deseed (scrape the seeds out with a teaspoon) and slice into thin strips
Mix the grated carrot, apple, sliced sugar snaps, sliced spring onion, and parsley leaves with the sliced chilli (can't handle the heat? Go easy!) together in a bowl
Set aside for later – this is your sugar snap slaw
Pat your hake fillet[s] dry and add them to a baking tray (use tin foil to avoid mess!)
Spread half of your miso (save the rest for later!) over the hake fillets and top with the breadcrumb mixture
Put the tray in the oven for 12-15 min or until the breadcrumbs are golden and the fish is cooked through – this is your panko baked hake
Tip: Your fish is cooked once it turns opaque and flakes easily
Combine the remaining miso with 1 tsp [1 1/2 tsp] [2 tsp] sugar and 1 tsp [1 1/2 tsp] [2 tsp] boiled water and stir until the sugar has dissolved
Stir in your mayo – this is your miso mayo
Add the juice of half your lime[s], 1 tbsp [1 1/2 tbsp] [2 tbsp] olive oil and a pinch of salt to the sugar snap slaw and give everything a good mix up
Once the chips are cooked, sprinkle them with your toasted sesame seeds – these are your sesame chips
Cut the remaining lime into 1 wedge per person
Serve the panko baked hake with the sesame chips, sugar snap slaw and miso mayo to the side
Garnish with a lime wedge
Enjoy!
Nutritional information
Nutritional information only applies to ingredients supplied by Gousto.
serving
The cooking process and additional ingredients added at home (listed under “You'll also need”) will affect total values.
Allergens
Allergens highlighted by † (celery, egg, fish, gluten, mustard, nut, sesame, soya).
In addition to the recipe specific allergen information provided, due to production and packing methods Gousto boxes may also contain low levels of the following allergens: Cereals containing gluten; Crustaceans; Eggs; Fish; Peanuts; Soya; Milk; Nuts: almonds, hazelnuts, walnuts, cashews, pecan nuts, brazil nuts, pistachio nuts, macadamia nuts; Celery; Sesame; Sulphur dioxide and Sulphites; Lupin; Molluscs; Mustard.
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