Hake with aonori seaweed and panko crumb

Hake with aonori seaweed and panko crumb

By Benjamin Steyn
10’ Prep time
20’ Cook time
30’ Total time
571 Calories
2 Serving

Summary

Flaky hake, soba noodles and crunchy purple sprouting broccoli topped with an umami aonori seaweed crumb.
Benjamin Steyn 0 Followers

Step by Step

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Step 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.
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Step 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.
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Step 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.

Ingredient

  • Sesame seeds
    Sesame seeds
    2 tsp
  • Japanese rice vinegar
    Japanese rice vinegar
    3 tsp
  • Essential salad onions
    Essential salad onions
    2
  • Purple sprouting broccoli
    Purple sprouting broccoli
    230 grams
  • Soba noodles
    Soba noodles
    100 grams
  • Sesame oil
    Sesame oil
    1.5 tsp
  • Hake fillets
    Hake fillets
    2
  • Tamari soya sauce
    Tamari soya sauce
    1 tsp
  • Essential sunflower oil
    Essential sunflower oil
    2 tsp
  • Cooks' ingredients aonori seaweed
    Cooks' ingredients aonori seaweed
    1.5 tbsp
  • Panko breadcrumbs
    Panko breadcrumbs
    3 tsp

Nutrition Facts

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