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Cajun Sea Bass

Cajun Sea Bass

with Herby Mash, Garlicky Green Beans and Tenderstem®

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This Cajun Sea Bass is bursting full of flavours and makes the perfect dinner night option from HelloFresh. Cook up a fresh start!

Tags:SpicyUnder 600 caloriesRapid
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

450 grams

Potatoes

1 bunch(es)

Flat Leaf Parsley

80 grams

Green Beans

1 unit(s)

Garlic Clove

½ unit(s)

Lemon

1 sachet

Cajun Style Spice Mix

2 unit(s)

Sea Bass Fillets

(ContainsFish)

80 grams

Tenderstem® Broccoli

Not included in your delivery

1.5 tbsp

Olive Oil for the Dressing

Nutritional information
Nutritional informationarrow down iconarrow down icon
per serving
per 100g
Energy (kJ)1695 kJ
Energy (kcal)405 kcal
Fat16.0 g
of which saturates3.0 g
Carbohydrate42 g
of which sugars3.0 g
Protein23 g
Salt0.4 g
Always refer to the product label for the most accurate ingredient and allergen information.
Utensils
Utensilsarrow down iconarrow down icon
Saucepan
Cutting board
Knife
Garlic Press
Zester
Small Bowl
Spoon
Baking Tray
Frying Pan
Colander
Potato Masher
Bowl
Instructionsarrow up iconarrow up icon
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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.

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.

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.

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.

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.

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!