Ingredients

  • 4 x 160g pieces of skinless haddock fillet
  • 1 tsp vegetable oil
  • ½ a head of Savoy cabbage, core removed, leaves shredded
  • 400 g pak choi, each head cut in half lengthways
  • 4 spring onions, each cut into 2 or 3 pieces on the diagonal
  • 2 garlic cloves, finely sliced
  • 1 large red chilli, halved, deseeded and finely sliced
  • 2 tbsp dark soy sauce
  • 5 cm piece of ginger, cut into matchsticks

To finish

  • 3 tbsp sesame oil
  • 1 tsp sesame seeds, toasted
  • ½ a lemon

Method

  1. 1

    Preheat the oven to 220°C/gas mark 7 and bring a large saucepan of water to the boil.

  2. 2

    Rub the haddock with the vegetable oil and some seasoning then set aside.

  3. 3

    Blanch the cabbage and pak choi by dropping into the boiling water. Remove after 1 min, then drain thoroughly. Place the cabbage and pak choi in the bottom of a roasting tin, then scatter over the spring onions, garlic and chilli and pour over the soy sauce.

  4. 4

    Lay the fish on top of the vegetables and place an equal amount of ginger on to each portion. Cover the tin loosely with foil, taking care not to let the foil touch the fish.

  5. 5

    Bake for 20-25 mins (depending on the thickness of the fish). When there are 5 mins remaining, heat the sesame oil in a small pan until very hot, almost smoking.

  6. 6

    Take the tray out of the oven, remove the foil and immediately (and carefully) pour the hot oil over the fish portions. The ginger and fish will sizzle. Quickly scatter over the sesame seeds, squeeze over the lemon, season and serve immediately.

Nutritional Details

Each serving provides
  • Energy 1063kj 254kcal 13%
  • Fat 10.0g 14%
  • Saturates 1.5g 8%
  • Sugars 6.1g 7%
  • Salt 1.3g 22%

% of the Reference Intakes

Typical values per 100g: Energy 385kj/92kcal

Each serving provides

7.3g carbohydrate 3.8g fibre 31.7g protein

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