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Cajun Bream

Cajun Bream

with Herby Mash and Garlicky Green Beans

Rapid
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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!

Allergens:Fish

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 conflict 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.

Preparation Time20 minutes
Difficulty levelMedium
Ingredients
serving amount
2
3
4
Ingredientsarrow down iconarrow down icon
serving amount
2
3
4

2 unit(s)

Potato

1 bunch(es)

Flat Leaf Parsley

1 pack(s)

Green Beans

1 clove

Garlic Clove

2 unit(s)

Sea Bream Fillet

(ContainsFish)

1.5 tsp

Cajun Style Spice Mix

½ unit(s)

Lemon

Not included in your delivery

1 tbsp

Olive Oil

Nutritional information
Nutritional informationarrow down iconarrow down icon
per serving
per 100g
Energy (kJ)2004 kJ
Energy (kcal)479 kcal
Fat9.0 g
of which saturates1.0 g
Carbohydrate73 g
of which sugars7.0 g
Protein31 g
Salt0.4 g
Always refer to the product label for the most accurate ingredient and allergen information.
Utensils
Utensilsarrow down iconarrow down icon
Cutting board
Knife
Saucepan
Strainer
Grater
Plate
Bowl
Baking Tray
Frying Pan
Lid
Potato Masher
Instructionsarrow up iconarrow up icon
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1

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).

2

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).

3

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.

4

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.

5

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.

6

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!