Poached hake in tomato, chilli & ginger broth
Serves 2
Easy
Prep:
Cook:
Poach the hake in this dish for a speedy, healthy cooking method. We’ve used lime leaves to impart a lovely aromatic flavour, along with chilli and ginger
Skip to ingredients
- 1 tbsp vegetable oil
- 4 spring onionsfinely sliced
- 1 green chillifinely chopped
- 10g corianderstalks finely chopped, leaves picked
- 3 garlic clovesfinely chopped
- 15g gingergrated
- 2 lime leaves(optional)
- 400g can cherry tomatoes
- 250ml low-salt vegetable stock
- 1 tbsp reduced salt soy sauce
- 2 skinless and boneless hake fillets(roughly 200g)
- 2 x 150g packs straight-to-wok udon noodles
- 1 limehalved, one half cut into wedges to serve
Nutrition: Per serving
- kcal406
- fat9g
- saturates1g
- carbs47g
- sugars9g
- fibre6ghigh
- protein30g
- salt1.7g
Method
step 1
Pour the oil into a deep frying pan (you’ll need one with a tight-fitting lid). Turn the heat to medium and, once the oil is shimmering, tip in the spring onions, chilli, coriander stalks, garlic, ginger and lime leaves. Sprinkle in a pinch of salt and cook for 4-5 mins, stirring, until fragrant.
step 2
Tip in the cherry tomatoes and vegetable stock, bring to the boil, then pour in the soy sauce. Reduce to a simmer and leave to bubble for 5 mins, then gently mash the tomatoes slightly using a wooden spoon. Season the fish fillets, then place in the pan, cover with the lid and cook for 4 mins.
step 3
Remove the lid from the pan and separate the noodles into the broth and around the fish. Put the lid back on the pan and cook for another 1 min on a high heat until the fish is cooked through and the noodles are hot. You will know it’s cooked because the fish will flake easily when gently pressed. Squeeze over the juice of half a lime.
step 4
Serve in bowls with a wedge of lime each for squeezing over. Scatter over the coriander leaves and serve straightaway.
