Name: Hake Stir-Fry with Mango Chutney Sauce over jasmin rice with roasted cashews
Total time: 25 min
Yield: 2
Cuisine: Hawaiian
Ingredients: 150 g Jasmine rice; 2 piece Skin-on hake fillet; 1 sachet(s) Yellow curry spices; 1 piece Garlic; 1 piece Red onion; 1 piece Romano pepper; 1 piece Courgette; 40 g Mango chutney; 20 g Roasted cashew nuts; 350 milliliters Water for the rice; 2 tablespoon Sunflower oil; 1 tablespoon Flour; 1 tablespoon [Reduced salt] soy sauce; 1 tablespoon White wine vinegar; to taste Salt and pepper

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Recipes

Hake Stir-Fry with Mango Chutney Sauce

over jasmin rice with roasted cashews

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Tags:

Calorie Smart

Allergens:

Vis

•Mosterd

•Cashewnoten

•Noten

The quantities provided above are averages only.

Always refer to the product label for the most accurate information about ingredients and allergens

Total25 minutes

Cooking Time25 minutes

DifficultyEasy

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

Fat21.1 g

Saturated Fat3.4 g

Carbohydrate86.4 g

Sugar15.9 g

Dietary Fiber4.8 g

Protein33 g

Salt2.1 g

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

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.

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.

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.