Cajun Basa and Parsley Gremolata
with Herby Mash, Garlicky Green Beans and Tenderstem®
- Fish
Topped with an easy homemade gremolata, an Italian condiment made of parsley, lemon zest and garlic, this Cajun spiced basa is designed by our chefs for a balanced lifestyle. HIGH PROTEIN - Protein contributes to the maintenance of muscle mass.
Ingredients
450 grams
Potatoes
1 bunch(es)
Flat Leaf Parsley
80 grams
Green Beans
80 grams
Tenderstem® Broccoli
1 unit(s)
Garlic Clove
½ unit(s)
Lemon
2 unit(s)
Basa Fillets
(Contains: Fish)
1 sachet(s)
Cajun Spice Mix
Not included in your delivery
1.5 tbsp
Olive Oil for the Dressing
Utensils
Instructions
a) Preheat your oven to 220°C/200°C fan/gas mark 7.
b) Put a large saucepan of water with ½ tsp salt on to boil for the potatoes.
c) Chop the potatoes into 2cm chunks (peel first if you prefer).
d) When boiling, add the potatoes to the water and cook until you can easily slip a knife through, 15-20 mins.
a) Meanwhile, roughly chop the parsley (stalks and all).
b) Trim the green beans. Halve any thick broccoli stems lengthways.
c) Peel and grate the garlic (or use a garlic press).
d) Zest and halve the lemon (see ingredients for amount).
a) Pat the basa dry with kitchen paper. Season with salt and pepper and sprinkle half the Cajun spice mix onto the fish (add less if you'd prefer things milder).
b) Rub the flavourings into the fish. IMPORTANT: Wash your hands and equipment after handling raw fish. Lay the fish on a lined baking tray.
c) When the oven is hot, bake the fish on the middle shelf until cooked, 10-12 mins. IMPORTANT: The fish is cooked when opaque in the middle.
a) Put the remaining Cajun spice mix into a small bowl.
b) Add the lemon zest, then squeeze in some lemon juice.
c) Season with salt, then mix in half the parsley and the olive oil for the dressing (see pantry for amount).
a) Heat a drizzle of oil in a large frying pan on medium-high heat.
b) Once hot, add the green beans and Tenderstem®. Stir-fry, 2-3 mins, then add the garlic and cook for 1 min more.
c) Add a splash of water, then cover with a lid and allow to cook until the veg is tender, 2-3 mins.
a) Once the potatoes are cooked, drain in a colander and return to the pan, off the heat.
b) Add a splash of milk and a knob of butter (if you have any) and mash until smooth. Stir through the remaining parsley, then season to taste with salt and pepper.
c) Share the mash between your bowls, then top with the beans, broccoli and spiced fish. Finish with the gremolata.
