Hake Stir-Fry with Mango Chutney Sauce
over jasmin rice with roasted cashewsCalories
:
646 kcalProtein
:
33g proteinTotal
:
25 minutesDifficulty
:
EasyCalorie Smart
Allergens:
- Vis
- Mosterd
- Cashewnoten
- Noten
- Macadamianoten
- Noten
- Paranoten
- Pecannoten
- Pistachenoten
- Walnoten
- Amandelnoten
- Hazelnoten
- May contain traces of allergens
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
75 g
Jasmine rice
1 piece
Skin-on hake fillet
(Contains: Vis)
½ sachet(s)
Yellow curry spices
½ piece
Garlic
½ piece
Red onion
½ piece
Romano pepper
½ piece
Courgette
20 g
Mango chutney
(Contains: Mosterd)
10 g
Roasted cashew nuts
(Contains: Cashewnoten, Noten May be present: Macadamianoten, Noten, Paranoten, Pecannoten, Pistachenoten, Walnoten, Amandelnoten, Hazelnoten)
Not included in your delivery
175 milliliters
Water for the rice
1 tablespoon
Sunflower oil
½ tablespoon
Flour
½ tablespoon
[Reduced salt] soy sauce
½ tablespoon
White wine vinegar
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2703 kJ
Calories646 kcal
Fat21.2 g
Saturated Fat3.4 g
Carbohydrate86.4 g
Sugar16.2 g
Dietary Fiber4.8 g
Protein33 g
Salt2.1 g
Potassium442.5 mg
Calcium57.9 mg
Iron2 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Pan with Lid
•Wok or sautépan
•Paper Towel
Cooking Steps
1
- Boil the water in a pot or saucepan (see pantry for amount). Boil the rice for 10 - 12 minutes, covered, then turn off the heat and allow to stand for 5 minutes, still covered.
- Crush or mince the garlic.
- Cut the onion and Romano pepper into chunks.
- Cut the courgette into 1cm thick crescents.
2
- Transfer the flour to a deep plate and season with salt and pepper. Pat the fish dry with kitchen paper and cut into bite-sized pieces.
- Coat the fish first with the yellow curry spice mix and then with the flour.
- Heat a drizzle of sunflower oil in a wok or deep frying pan over medium-high heat.
- Fry the fish for 3 minutes per side, seasoning with salt and pepper. Remove from the pan and set aside.
3
- Heat another drizzle of sunflower oil and fry the garlic and vegetables for 5 - 6 minutes over high heat. Season with salt and pepper.
- Add the mango chutney, the soy sauce and the white wine vinegar and stir through.
- Add the fish back in and carefully combine.
Did you know... garlic contains bioactive substances called dithiolthiones; these are a type of antioxidant which have a positive effect on cholesterol levels.
4
- Serve the rice in deep plates. Top with the hake stir-fry.
- Garnish with the cashews.
