Ingredients

  • 4 hake fillets
  • 2 red chillies, deseeded and finely chopped
  • 2cm piece ginger, grated
  • Juice and zest of 1 lime
  • 1 tbsp reduced salt soy
  • 200g Chinese cabbage, shredded
  • 200g pak choi, shredded
  • 2 cloves garlic, crushed
  • 1 tsp sesame oil
  • 2 x 250g packs microwave brown basmati and wild rice

Method

  1. 1

    Take the fish, 1 chilli, the ginger, lime juice and zest and soy and combine together in a bowl. Leave to marinade for 10 minutes, before transferring each fillet along with a quarter of the marinade to individual microwave bags.

  2. 2

    In another bowl, combine the cabbage, pak choi, garlic and sesame oil in a bowl. Divide into 4 and spoon into the bags with the fish.

  3. 3

    Microwave for 3-4 minutes on medium power. Keep in a warm place.

  4. 4

    Microwave the rice according to pack instructions, and divide onto 4 plates. Carefully empty out each of the bags on to a plate, and sprinkle with the reserved chilli to garnish.

Nutritional Details

Each serving provides
  • Energy 1294kj 309kcal 15%
  • Fat 5.9g 8%
  • Saturates 0.8g 4%
  • Sugars 2.3g 3%
  • Salt 0.9g 15%

% of the Reference Intakes

Typical values per 100g: Energy 410kj/98kcal

Each serving provides

37.4g carbohydrate 2.3g fibre 25.3g protein

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