Aromatic hake parcels with Tenderstem broccoli & rice

Aromatic hake parcels with Tenderstem broccoli & rice

Cooking in a parcel helps to steam the hake and broccoli and infuse the flavours of lemongrass, chilli and lime into the fish. It’s low on effort - and washing up.

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High protein1 of your 5 a day
  • Serves1
  • CourseMain meal
  • Prepare10 mins
  • Cook20 mins
  • Total time30 mins

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Ingredients

  • 1 tbsp Cooks’ Ingredients Lemongrass Paste
  • 1 tbsp toasted sesame oil
  • 1 tbsp light soy sauce
  • 1 Essential Lime, ½ thinly sliced, ½ juiced
  • 80g pack trimmed Tenderstem broccoli
  • 1 Essential Hake Fillet
  • 1 red Thai chilli, deseeded and finely sliced
  • 1 Essential Salad Onion, finely sliced, whites and greens separated
  • 60g Essential Long Grain Easy Cook Rice
  • 1 tsp black sesame seeds (optional)

Method

  1. Preheat the oven to 180ºC, gas mark 4. Put the lemongrass paste, sesame oil, soy and lime juice in a small bowl and whisk together to make the dressing.

  2. Cut 2 x 30cm squares of foil or baking parchment. Put 1 on a baking tray and arrange the broccoli in a single layer. Sit the hake fillet on top and layer the lime slices over the fish. Scatter over the chilli and the white salad onion slices, then drizzle with the dressing.

  3. Top with the other parchment (or foil) sheet, scrunching the edges together to seal the parcel. Bake for 16-18 minutes, until the fish is cooked through and opaque. Meanwhile, cook the rice according to pack instructions. Scatter the green salad onion slices and sesame seeds (if using) over the fish, then serve with the rice.

Cook’s tip

Next time, try swapping the hake for another type of fish – salmon, cod or trout would all work well, but bear in mind that cooking times may vary.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,871kJ/ 445kcals

Fat

16g

Saturated Fat

2.5g

Carbohydrates

45g

Sugars

6.1g

Fibre

5.1g

Protein

26g

Salt

2.3g

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