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Cajun Basa and Parsley Gremolata

Cajun Basa and Parsley Gremolata

Cajun Basa and Parsley Gremolata

with Herby Mash, Garlicky Green Beans and Tenderstem®

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Topped with an easy homemade gremolata, an Italian condiment made of parsley, lemon zest and garlic, this Cajun spiced basa is designed by our chefs for a balanced lifestyle. HIGH PROTEIN - Protein contributes to the maintenance of muscle mass.

Tags:

High Protein

•Calorie Smart

•Very Hot

•Pescatarian

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

80 grams

Tenderstem® Broccoli

1 unit(s)

Garlic Clove

½ unit(s)

Lime

2 unit(s)

Basa Fillets

(Contains: Fish)

1 sachet(s)

Cajun Spice Mix

Not included in your delivery

1.5 tbsp

Olive Oil for the Dressing

Nutritional information

Energy (kJ)2154 kJ

Energy (kcal)515 kcal

Fat9.6 g

of which saturates1.9 g

Carbohydrate49.3 g

of which sugars4.5 g

Dietary Fibre8.7 g

Protein29.5 g

Salt0.93 g

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

Instructions

Boil the Potatoes

1

a) Preheat your oven to 220°C/200°C fan/gas mark 7.

b) Put a large saucepan of water with ½ tsp salt on to boil for the potatoes.

c) Chop the potatoes into 2cm chunks (peel first if you prefer).

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

Get Prepped

2

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

b) Trim the green beans. Halve any thick broccoli stems lengthways.

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

d) Zest and halve the lime (see ingredients for amount).

Bake the Basa

3

a) Pat the basa dry with kitchen paper and lay on a lined baking tray.

b) Sprinkle on half the Cajun spice mix (add less if you'd prefer things milder).

c) Season with salt and pepper and drizzle with oil. Rub the flavourings into the fish.

d) When the oven is hot, bake the fish on the middle shelf until cooked, 10-12 mins. IMPORTANT: Wash your hands and equipment after handling raw fish. The fish is cooked when opaque in the middle.

Make the Gremolata

4

a) Meanwhile, put the remaining Cajun spice mix into a small bowl.

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

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

Cook the Veg

5

a) Heat a drizzle of oil in a large frying pan on medium-high heat.

b) Once hot, add the green beans and Tenderstem®. Stir-fry, 2-3 mins, then add the garlic and cook for 1 min more.

c) Add a splash of water, then cover with a lid and allow to cook until the veg is 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) Add a splash of milk and a knob of butter (if you have any) and mash until smooth.

c) Stir through the remaining parsley, then season to taste with salt and pepper.

d) Transfer the basa to your plates and spoon over the gremolata. Serve the mash and veg on the side.

Enjoy!

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