Name: Poached hake in tomato, chilli & ginger broth
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2
Ingredients: 1 tbsp vegetable oil; 4 spring onions finely sliced; 1 green chilli finely chopped; 10g coriander stalks finely chopped, leaves picked; 3 garlic cloves finely chopped; 15g ginger grated; 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 lime halved, one half cut into wedges to serve

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Poached hake in tomato, chilli & ginger broth

Poached hake in tomato, chilli & ginger broth

Helena Busiakiewicz

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Serves 2

Easy

Prep: 10 mins

Cook: 20 mins

A star rating of 5 out of 5.24 ratingsRate

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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

Low calorie

Low fat

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Ingredients

Nutrition

Units:

MetricUS

1 tbsp vegetable oil
4 spring onions

finely sliced
1 green chilli

finely chopped
10g coriander

stalks finely chopped, leaves picked
3 garlic cloves

finely chopped
15g ginger

grated
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 lime

halved, one half cut into wedges to serve

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Nutrition: Per serving

kcal406
fat9g
saturates1g
carbs47g
sugars9g
fibre6g

high
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.

Recipe tip

Use it up

Coriander ice cubes: Blend coriander with enough vegetable oil to make a paste. Transfer to ice cube trays and freeze for up to three months. Add to soups, stews and salad dressings for a herbal note.

Recipe from Good Food magazine, September 2024

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A star rating of 5 out of 5.24 ratings

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