Cajun Sea Bass

Name: Cajun Sea Bass with Herby Mash, Garlicky Green Beans and Tenderstem® Broccoli
Total time: 20 min
Yield: 2
Cuisine: American
Ingredients: 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; 1.5 Olive Oil for the Dressing

with Herby Mash, Garlicky Green Beans and Tenderstem® Broccoli

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Tags:

Rapid

•Spicy

•Under 600 calories

Allergens:

Fish

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

Flat Leaf Parsley

Green Beans

Garlic Clove**

Lemon

Cajun Spice Mix

Sea Bass Fillets

(Contains: Fish)

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

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.

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.

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.

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.

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.

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!