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Cover: Quick cuisine

Recipes with sesame seeds

23Jul 12

Hake with teriyaki sauce

hake with teriyaki sauceContinuing with the Japanese-themed dishes, the turn has come to Hake, a fish from the cod family that is low in fat but high in protein, so excellent for people who are on a diet.

In this dish of Hake with teriyaki sauce, the yummy teriyaki sauce gives this otherwise rather tasteless fish a delicious flavour and texture.

Teriyaki is a Japanese cooking technique in which food is grilled in a sweet soy sauce marinade. The word teriyaki derives from the noun ‘teri’ which means a ‘shine’ given by the sugar content, and ‘yaki’ which refers to the cooking method by grilling.

Sesame seeds are a nutty flavoured and really versatile ingredient that can be used in many dishes either to make it look nice or for its health benefits. The seeds are known to have cholesterol -lowering effects in humans and also are a source of many good nutrients such as copper and magnesuim. They also boast high levels of antioxidants. They can be sprinkled over salads, added to bread dough or used as I have done in this dish – sprinkled over fish or chicken.

I recommend accompanying the fish with an apple, walnut, raisins and iceberg lettuce.  Those fruits and nuts will make it a fresh and altogether healthy option. You could also pair it with steamed spring vegetables with toasted pine nuts, which would be rather tasty sprinkled with a bit of teriyaki as well. It is really quick to make and perfect as an on-the go- lunch. I hope you like it!

Hake with teriyaki sauce
Author: 
Recipe type: Main
Prep time: 
Cook time: 
Total time: 
Serves: 2
 
In this dish of Hake with teriyaki sauce, the yummy teriyaki sauce gives this otherwise rather tasteless fish a delicious flavour and texture
Ingredients
  • 300g of Hake
  • 200g rice
  • 2 tablespoons of Teriyaki sauce
  • 2 teaspoons of sesame seeds
  • 1 tablespoon of olive oil
Instructions
  1. If frozen, defrost the Hake fillets. Try to get them as flat as possible.
  2. Wash and boil the rice according to instrucions on the package.
  3. Fry the Hake in the olive oil until ready then place on cutting board and carefully brush the teriyaki sauce on them, covering them entirely.
  4. Sprinkle the sesame seeds over the fish fillets.
  5. When rice is ready, serve it with the fish immediately.

 

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12Jun 12

Japanese style fried rice with tofu

Japanese style fried rice with tofuContinuing my love affair with Asian cuisine, the time has come to try a dish with tofu. Tofu is made by coagulating soy milk and then pressing the resulting curds into soft white blocks that is then used in cooking, often as a meat substitute. (Another example of an Asian recipe using tofu is this recipe for Vietnamese spring rolls.)

Tofu can be used both in savoury and sweet dishes and is low in fat, high in protein, and with a low calorie count, it is excellent for vegetarians or for those of you on a calorie-restrictive diet. I have added oyster sauce and ginger to this dish of Japanese style fried rice with tofu for that scrumptious Japanese taste that I never get tired of.

Tofu is thought to have originated in ancient China, and techniques for its production and preparation eventually spread to many other parts of Asia. Today, many different varieties, such as fresh, fried, marinated, firm or soft tofu are eaten all over East Asia, and its use has spread to the west as well, probably as a result of the rise in vegetarianism in the 20th century.

What we need:

  • 100g jasmine rice
  • 1 red pepper
  • 1 red onion
  • 3 large mushrooms
  • 2 teaspoons of rapeseed oil
  • 125g of tofu
  • 1 teaspoon freshly chopped ginger
  • 4 teaspoons of Japanese soy sauce
  • 2 tablespoons of oyster sauce
  • 1 clove of garlic
  • 1 teaspoon of sesame seeds (optional)

How to make it:

1. Boil the rice according to the instructions on the package.
2. Wash and cut up all the vegetables into thin slices.
3. Fry the vegetables in the oil in a frying pan.
4. When the rice is ready, pour it into the frying pan, mix and let it all fry together for a few minutes.
5. Cut the tofu into squares and put it in the frying pan.
6. Add the ginger, garlic, soy sauce and the oyster sauce and mix carefully. Sprinkle over some sesame seeds if desired.

Enjoy!

Serves: 2
Time needed: 20 minutes
Level: Easy

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