Flaky hake, soba noodles and crunchy purple sprouting broccoli topped with an umami aonori seaweed crumb.
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Preheat the oven to 200ºC, gas mark 6. Cook the soba noodles in salted boiling water for 5 minutes then drain and rinse in cold water; set aside. Char the broccoli in a dry frying pan with a pinch of salt for 8 minutes, turning halfway, until cooked through.
Meanwhile, heat an ovenproof frying pan over a medium heat and toast the sesame seeds for 1-2 minutes. Tip the seeds onto a plate. Toast the panko breadcrumbs for 1-2 minutes then put in a bowl with the aonori seaweed, 1 tsp sesame oil, ½ the toasted sesame seeds and a pinch of salt; toss to combine.
Return the pan to the heat and add the sunflower oil. Season the hake and put it skin-side down in the pan. Pour 1 tsp vinegar over each fillet then top with the seaweed crumb and cook for 3 minutes. Transfer to the oven and cook for 3-4 minutes until the fish is cooked through and the crumb is golden. Stir the remaining ½ tsp sesame oil, 1 tsp vinegar and the tamari through the noodles. Toss in the salad onions and remaining sesame seeds. Divide the noodles between 2 plates, top with the hake fillets and serve with the broccoli.
Typical values per serving when made using specific products in recipe
Energy | 2,400kJ/ 571kcals |
|---|---|
Fat | 17g |
Saturated Fat | 2.5g |
Carbohydrates | 58g |
Sugars | 4g |
Fibre | 11g |
Protein | 41g |
Salt | 1.2g |
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