Deep Water HakeFillets 800g

FILLETS IN A SWEET AND SOUR SAUCE SERVED WITH SAVOURY RICE

Serves 4

Preparation Instructions

You'll need the following Ingredients

800g I&J Deep Water Hake Fillets.
1 cup basmati rice.
60g spring onions, sliced diagonally.
½ red pep;per, cut into small cubes.
½ red onion, thinly sliced.
2 tbsp soy sauce.
Handful of coriander, stems discarded.

SWEET AND SOUR SAUCE: or use 120ml good quality store bought Sweet and Sour Sauce.
½ cup sugar.
½ cup white wine vinegar.
200ml chicken stock or water.
10ml sunflower oil.
10ml grated ginger.
20ml soya sauce.
20ml tomato paste.
30ml corn flour.

Preparation Method:

1. Firstly put rice on to boil as per instructions. Prepare the spring onion, red pepper, red onion and coriander and set aside until the rice is ready.
2. Prepare the fillet as per back of pack instructions.
3. To make the sauce, place all the ingredients except the corn flour, into a saucepan and stir thoroughly. Fry over medium heat until reduced slightly. Add the corn flour with a little bit of water and stir until it has thickened slightly. Place the fillets into the pan with the sauce to reheat and so that it is coated in the sauce.
4. Place the cooked rice into a frying pan along with the spring onions, peppers and red onion. Add the soy sauce and flash fry for two minutes. Remove from heat and add the coriander leaves.
5. Serve the fillets in the sauce with a generous portion of warm and fragrant rice.

REMOVE ALL PACKAGING. FOR BEST RESULTS COOK DIRECTLY FROM FROZEN.  ALL APPLIANCES VARY IN PERFORMANCE.  THE FOLLOWING INSTRUCTIONS ARE A GUIDE ONLY.

POACH: 
Place Deep Water Hake in enough boiling water to just cover fish.  Cover with lid and simmer for approximately:
- 9-11 minutes for 400g and 800g Fillets
- 8-10 minutes for Prime Medallions 
- 10-12 minutes for 500g Prime Steaks
- 9 minutes for Prime Fillets

PAN-FRY: 
Dip Deep Water Hake in warm water just before coating.  Coat Deep Water Hake in seasoned flour.  Heat a little soft margarine and oil in a pan.  Fry over moderate heat, turning occasionally, for approximately:
- 10-12 minutes for 400g Fillets and Prime Fillets 
- 11-13 minutes for 800g Fillets
- 13 minutes for Prime Medallions
- 15 minutes for Prime Steaks

BAKE: 
Place Deep Water Hake in a lightly greased oven dish.  Dot with soft margarine and bake in a preheated oven at 200°C for: 
- 30-35 minutes for 400g, 800g Fillets and Prime Fillets
- 25-30 minutes for Prime Medallions and Prime Steaks

GRILL*: 
Brush both sides of the Deep Water Hake with melted margarine.  Place on a baking tray and grill for: 
- 11-12 minutes for 400g Fillets and Prime Fillets
- 10-12 minutes for Prime Medallions and Prime Fillets
*Not suitable for Prime Steaks

MICROWAVE: 
650Watt – Place Deep Water Hake in a suitable container.  Cover with clingwrap and prick.

Microwave on DEFROST for: 
- 7- 9 minutes for 400g and 800g Fillets
- 6 minutes for Prime Medallions 
- 6-7 minutes for Prime Fillets 
- 9 minutes for Prime Steaks
Then on HIGH for: 
- 6-7 minutes for 400g Fillets 
- 6-8 minutes for 800g Fillets 
- 5-6 minutes for Prime Medallions 
- 5-6 minutes for Prime Fillets 
- 8-10 minutes for Prime Steaks

 900Watt - Place Deep Water Hake in a suitable container.  Cover with clingwrap and prick.

Microwave on DEFROST for: 
- 6-8 minutes for 400g and 800g Fillets
- 6 minutes for Prime Medallions 
- 5-6 minutes for Prime Fillets 
- 7 minutes for Prime Steaks
Then on HIGH for: 
- 5-6 minutes for 400g Fillets  
- 5-7 minutes for 800g Fillets  
- 5-6 minutes for Prime Medallions 
- 4-5 minutes for Prime Fillets 
- 7-9 minutes for Prime Steaks