Cajun Sea Bass and Parsley Gremolata

Name: Cajun Sea Bass and Parsley Gremolata with Herby Mash, Garlicky Green Beans and Tenderstem®
Total time: 20 min
Yield: 2
Cuisine: Cajunsk
Ingredients: 450 grams Potatoes; 1 bunch(es) Flat Leaf Parsley; 80 grams Green Beans; 1 unit(s) Garlic Clove**; ½ unit(s) Lemon; 1 sachet(s) Cajun Spice Mix; 2 unit(s) Sea Bass Fillets; 80 grams Tenderstem® Broccoli; 1.5 tbsp Olive Oil for the Dressing

with Herby Mash, Garlicky Green Beans and Tenderstem®

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This delicious Cajun Sea Bass and Parsley Gremolata has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.

Tags:

High Protein

•Calorie Smart

•Extra spicy

•Customer Favourite

•Pescatarian

•Low Carb

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 25 minutes

DifficultyEasy

Ingredients

serving amount

450 grams

Potatoes

1 bunch(es)

Flat Leaf Parsley

80 grams

Green Beans

1 unit(s)

Garlic Clove**

½ unit(s)

Lemon

1 sachet(s)

Cajun Spice Mix

2 unit(s)

Sea Bass Fillets

(Contains: Fish)

80 grams

Tenderstem® Broccoli

Not included in your delivery

1.5 tbsp

Olive Oil for the Dressing

Nutritional information

Energy (kJ)1800 kJ

Energy (kcal)430 kcal

Fat15.6 g

of which saturates3.2 g

Carbohydrate49.6 g

of which sugars5.2 g

Dietary Fibre9.3 g

Protein24.3 g

Salt0.4 g

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

Utensils

•Large Saucepan

•Zester

•Garlic Press

•Small Bowl

•Baking Tray

•Pan

•Lid

•Baking Paper

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 (peel first if you prefer).

c) When boiling, add the potatoes to the water and cook until you can easily slip a knife through, 15-20 mins.

a) Meanwhile, roughly chop the parsley (stalks and all). Trim the green beans.

b) Peel and grate the garlic (or use a garlic press).

c) Zest and halve the lemon (see ingredients for amount).

a) Sprinkle half the Cajun spice mix onto the sea bass (add less if you'd prefer things milder).

b) Season with salt and pepper and drizzle with oil. Rub the flavourings into the fish. IMPORTANT: Wash your hands and equipment after handling raw fish.

c) Meanwhile, preheat your grill to medium-high.

a) Put the remaining Cajun spice mix into a small bowl.

b) Add the lemon zest, then squeeze in some lemon juice.

c) Season with salt, then mix in half the parsley and the olive oil for the dressing (see pantry for amount).

a) Pop the sea bass onto a lightly oiled baking tray, skin-side up. When hot, grill on the top shelf of your oven 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) Once hot, add the green beans and Tenderstem®. Stir-fry, 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.

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 gremolata.

Enjoy!