Cooking  sh in parchment keeps the nutrients locked in and avoids using too much oil. Fragrant Thai herbs plus lime and chilli really elevate this simple dish.
Waitrose and Partners

Thai-style green hake with lime and chilli rice

Cooking fish in parchment keeps the nutrients locked in and avoids using too much oil. Fragrant Thai herbs plus lime and chilli really elevate this simple dish.

HealthyHigh protein
  • Serves1
  • CourseMain meal
  • Prepare10 mins
  • Cook20 mins
  • Total time30 mins

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Ingredients

  • 1 slice/s small leek, finely sliced
  • 1 pack Essential Hake Fillet
  • 1 Cooks Ingredients Frozen Thai Green Herb Portion
  • 1 unwaxed lime, zest of all, 2 slices, juice of rest
  • 1 slice/s small Thai red chilli, finely sliced (deseeded, if liked)
  • 1 tsp Vegetable oil
  • 1 tsp soy sauce
  • Few drops fish sauce
  • 75g Essential Easy Cook Long Grain Rice

Method

  1. Preheat the oven to 190ºC, gas mark 5. Lay a large rectangle of baking parchment on the worktop. Put the leek slices in a small pile on one side of the parchment and sit the hake on top. Season, then add the Thai green herb portion, lime slices, ½ the chilli, plus the oil, soy and fish sauce. Fold the parchment over, crumpling the edges to seal them. Put on a baking tray and bake for 16-18 minutes, until the fish is cooked through and opaque.

  2. Meanwhile, cook the rice according to the pack instructions. Stir the remaining chilli, the lime zest and some lime juice through the rice; season. Serve alongside the fish and vegetables from the parchment parcel, squeezing the remaining lime over the fish.

Cook’s tip

SIMPLE SWAPS

Jasmine or basmati rice would also work here, as would another white fish or salmon. Not a fan of chilli? Add a few matchsticks of freshly chopped ginger instead.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,708kJ/ 404kcals

Fat

6.4g

Saturated Fat

0.7g

Carbohydrates

57g

Sugars

5g

Fibre

5.5g

Protein

26g

Salt

1.6g

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