Teriyaki Hake With Sesame Greens

Before you begin...

Get all your ingredients and equipment ready

Skim through these steps, then wash your fruit and veg

Note: Equipment and pan sizes vary. Make sure you cook food thoroughly (even if it takes you a little longer than 10 min)

Now, let's get started!

Boil a kettle

Trim, then slice your spring onion[s] finely (chop them in one bunch for speed!)

Trim, then add your green beans to a pot, cover them with boiled water (just enough to cover them) with a pinch of salt

Bring to the boil over a high heat and cook for 3-4 min or until tender

Add your mangetout to a large bowl and cover them in boiled water until fully submerged and set aside to soften

In a small bowl combine your soy sauce, honey and chilli flakes (can't handle the heat? Go easy!) – this is your teriyaki sauce

Heat a large, wide-based pan (preferably non-stick) with a drizzle of vegetable oil over a medium-high heat

Once hot, add your hake fillet[s] to the pan and cook for an initial 1-2 min on each side

While the hake is cooking, squeeze your pouch[es] of cooked white long grain rice to separate the grains

Tear the top corner of the pouch[es] (just a little!) and put the pouch in the microwave for 2 min or until piping hot

Tip: If you're cooking two packets, pop them in together but increase the microwave cook time accordingly

Add the teriyaki sauce and half the sliced spring onion (save some for garnish!) to the pan

Cook for 2-3 min on each side further or until the hake is cooked through and the sauce has thickened slightly – this is your teriyaki hake

Tip: Your fish is cooked once it turns opaque and flakes easily

Once the sauce has thickened, drain the mangetout and return to the bowl

Drain the green beans and add to the bowl

Add your toasted sesame oil and toasted sesame seeds and give everything a good mix up – these are your sesame greens