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Cajun Sea Bass and Parsley Dressing

Cajun Sea Bass and Parsley Dressing

with Herby Mash, Garlicky Green Beans and Tenderstem®

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

Tags:SpicyUnder 650 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)1720 kJ
Energy (kcal)411 kcal
Fat16.0 g
of which saturates3.0 g
Carbohydrate44 g
of which sugars4.0 g
Protein24 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
Baking Tray
Frying Pan
Colander
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 (peel first if you prefer).
c) When boiling, add the potatoes to the water and cook until you can easily slip a knife through, 15-18 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 mix onto the sea bass (add less if you don't like heat).
b) Season with salt and pepper and drizzle with oil.
c) Rub the flavourings into the fish. IMPORTANT: Wash your hands and equipment after handling raw fish.
d) Preheat your grill to medium-high.

4

a) Put the remaining Cajun spice mix 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 for the dressing (see ingredients for amount).
d) Add more lemon juice to taste.

5

a) Line a baking tray with foil. Pop the sea bass, skin-side up, onto the tray and grill until cooked through and the skin is crispy, 5-6 mins. IMPORTANT: The fish is cooked when opaque in the middle.
b) Meanwhile, heat a drizzle of oil in a large frying pan on medium-high heat. Halve any thick broccoli stems lengthways.
c) When hot, add the green beans and Tenderstem® broccoli. Stir-fry for 2-3 mins, then add the garlic and cook for 1 min more.
d) Add a splash of water, then cover with a lid and allow to cook until the veg is tender, 2-3 mins.

6

a) Once the potatoes are cooked, drain in a colander and return to the pan, off the heat.
b) Add a splash of milk and a knob of butter (if you have any) and mash until smooth. Stir through the remaining parsley, then season to taste with salt and pepper.
c) Share the mash between your bowls, then top with the beans, broccoli and sea bass. Finish with the spicy parsley dressing. Enjoy!