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Cajun Sea Bass

Cajun Sea Bass

with Herby Mash and Garlicky Green Beans

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Tags:Under 600 caloriesSpicy
Allergens:Fish

Always refer to the product label for the most accurate ingredient and allergen information.

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

450 grams

Potatoes

1 bunch(es)

Flat Leaf Parsley

150 grams

Green Beans

1 unit(s)

Garlic Clove

½ unit(s)

Lemon

1 sachet

Cajun Spice

2 unit(s)

Sea Bass Fillets

(ContainsFish)

Not included in your delivery

1.5

Olive Oil for the Dressing

Nutritional information
Nutritional informationarrow down iconarrow down icon
per serving
per 100g
Energy (kJ)1682 kJ
Energy (kcal)402 kcal
Fat16.0 g
of which saturates3.0 g
Carbohydrate43 g
of which sugars3.0 g
Dietary Fiber5 g
Protein23 g
Cholesterol0 mg
Salt0.39 g
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites.
Utensils
Utensilsarrow down iconarrow down icon
Saucepan
Cutting board
Knife
Garlic Press
Grater
Bowl
Baking Tray
Frying Pan
Colander
Potato Masher
Instructionsarrow up iconarrow up icon
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1

Put a large saucepan of water with 0.5 tsp salt on to boil for the potatoes. Chop the potatoes into 2cm chunks (no need to peel!). When boiling add the potatoes to the water and cook until you can easily slip a knife through, 15-20 mins.

2

Meanwhile, roughly chop the parsley (stalks and all)Trim the green beans. Peel and grate the garlic (or use a garlic press).Zest and halve the lemon.

3

Sprinkle half of the Cajun spice onto the sea bass. Season with salt and pepper and drizzle with oil. Rub the flavourings into the fish. IMPORTANT: Wash your hands after handling raw fish. Preheat your grill to medium-high.

4

Put the remaining Cajun spice into a small bowl (add less if you don't like too much heat). Add the lemon zest, then squeeze in some of the juice. Season with salt and then mix in half the parsley and the olive oil (see ingredients for amount). Add more lemon juice to taste.

5

Line a baking tray with foil. Pop the sea bass (skin side up) on the lined baking tray and cook under the grill until the centre is opaque and the skin is crispy, 5-6 mins. IMPORTANT: The fish is cooked when opaque in the middle. Meanwhile, heat a splash of oil in a frying pan over medium high heat. Add the green beans, stir-fry for 2-3 mins then add the garlic and a splash of water. Cover with a lid and cook until the beans are tender, 2-3 mins.

6

Once the potatoes are cooked, drain in a colander and return to the pan off the heat. Mash the potatoes, adding a splash of milk and some butter if you have it. Mix in the remaining parsley and season with salt and pepper. Share between your bowls, top with the green beans, then the sea bass. Finish with the spicy drizzle and enjoy!