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Cajun Sea Bass

Cajun Sea Bass

with Herby Mash, Garlicky Green Beans and Tenderstem® Broccoli

.

Tags:
Rapid
Spicy
Under 600 calories
Allergens:
Pesce

The quantities provided above are averages only.

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.

Total20 minutes
Active 20 minutes
DifficultyMedium

Ingredients

serving amount

450

Potatoes

1

Flat Leaf Parsley**

80

Green Beans**

1

Garlic Clove**

½

Lemon**

1

Cajun Spice Mix

2

Sea Bass Fillets

80

Tenderstem Broccoli**

Not included in your delivery

1.5

Olive Oil for the Dressing

Nutritional information

Energy (kcal)456 kcal
Energy (kJ)1910 kJ
Fat18.3 g
of which saturates3.8 g
Carbohydrate46.7 g
of which sugars6.2 g
Protein30.1 g
Salt0.5 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Chopping Board
Medium Saucepan
Knife
Zester
Garlic Press
Spoon
Small Bowl
Baking Tray
Grill Pan
Lid
Bowl
Potato Masher
Colander

Instructions

Boil Your Spuds
1

a) Put a large saucepan of water with 1/2 tsp salt on to boil for the potatoes. b) Chop the potatoes into 2cm chunks (no need to peel). c) When boiling, add the potatoes to the water and cook until you can easily slip a knife through, 15-20 mins.

Prep the Veg
2

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

Marinate the Sea Bass
3

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

Make the Dressing
4

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

Cook
5

a) Line a baking tray with foil. b) 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. c) Meanwhile, heat a splash of oil in a frying pan over medium-high heat. d) Add the green beans and Tenderstem®, stir-fry for 2-3 mins then add the garlic and a splash of water. e) Cover with a lid and cook until the beans are tender, 2-3 mins.

Finish and Serve
6

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

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