Cajun Bream
with Herby Mash and Garlicky Green Beans
Blackening is a cooking technique where meat or fish is rubbed in oil or butter, dredged in the spice blend, and then cooked under a very high heat. This is a great way to cook delicate white fish like bream, giving it a richly coloured and highly flavoured crust. For a dish that’s on the table in twenty minutes, this simple showstopper really is the catch of the day!
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.
Ingredients
2
Baking Potato
2
Sea Bream Fillets
(Contains Fish)
1
Cajun Spice Mix
150
Green Beans
1
Garlic Clove
1
Flat Leaf Parsley
½
Lemon
Not included in your delivery
1
Olive Oil for the Dressing
Nutritional information
Utensils
Instructions
a) Chop the potatoes into 2 cm chunks (no need to peel). b) Pop them into a large saucepan with a pinch of salt. Pour in the boiling water and put the pan onto high heat. Cook until soft, 12-15 mins. When cooked, drain in a colander then return to the pan (off the heat).
a) Meanwhile, roughly chop the flat leaf parsley (stalks and all). b) Trim the green beans. c) Peel and grate the garlic (or use a garlic press).
a) Pop the bream on a plate and sprinkle on half the Cajun spice. Season with salt and drizzle on a splash of oil. c) Rub the flavourings into the fish. d) Preheat your grill to medium-high.
a) Put the remaining Cajun spice into a small bowl. b) Grate in the lemon zest, then squeeze in some of the juice. c) Season with salt and mix in half the parsley and the olive oil (see ingredients for amount). d) Add more lemon juice to taste.
a) Place the bream (skin-side up) on a baking tray under the grill and cook until the centre is opaque and the skin is crispy, 5-6 mins. b) Meanwhile, heat a splash of oil in a frying pan over medium high heat. Add the green beans and stir-fry for 3 mins then add the garlic and a splash of water. Cover with a lid. c) Cook until the beans are tender, another 3 mins. TIP: Add splashes of water as and when necessary.
a) Mash the potato, adding a splash of milk and some butter (if you have some). b) Mix in the remaining parsley and season with salt and pepper. c) Share between your bowls, top with the beans and then the bream. Finish with the spicy drizzle. Enjoy!
