Waitrose and Partners
Hake with aonori seaweed and panko crumb

Hake with aonori seaweed and panko crumb

Flaky hake, soba noodles and crunchy purple sprouting broccoli topped with an umami aonori seaweed crumb.

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  • Serves2
  • CourseMain meal
  • Prepare10 mins
  • Cook20 mins
  • Total time30 mins

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Ingredients

  • 100g soba noodles
  • 230g purple sprouting broccoli, halved lengthways
  • 2 tsp sesame seeds
  • 3 tsp panko breadcrumbs
  • tbsp Cooks' Ingredients Aonori Seaweed
  • tsp sesame oil
  • 2 tsp Essential Sunflower Oil
  • 2 hake fillets
  • 3 tsp Japanese rice vinegar
  • 1 tsp Tamari Soya Sauce
  • 2 Essential Salad Onions, finely sliced

Method

  1. 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.

  2. 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.

  3. 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.

Nutritional

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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Overall rating (3/5)

3 out of 5 stars1 rating