Cajun Spiced Basa and Parsley Dressing

Name: Cajun Spiced Basa and Parsley Dressing 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) Basa Fillets; 80 grams Tenderstem® Broccoli; 1.5 tbsp Olive Oil for the Dressing

with Herby Mash, Garlicky Green Beans and Tenderstem®

Mimi MorleyPublished on May 09, 2023

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This delicious Cajun Spiced Basa and Parsley Dressing has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.

Tags:

Rapid

•Spicy

•WeightWatchers

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

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)

Basa Fillets

(Contains: Fish)

80 grams

Tenderstem® Broccoli

Not included in your delivery

1.5 tbsp

Olive Oil for the Dressing

Nutritional information

Energy (kJ)1931 kJ

Energy (kcal)462 kcal

Fat18.8 g

of which saturates3.9 g

Carbohydrate47.2 g

of which sugars5.1 g

Protein30.3 g

Salt1.2 g

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

Utensils

•Large Saucepan

•Garlic Press

•Zester

•Baking Tray

•Baking Paper

•Bowl

•Large Frying Pan

•Lid

•Colander

•Potato Masher

Cooking Instructions and Tips

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

b) Put a large saucepan of water with 1/2 tsp salt on to boil.

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, 15-18 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) Lay the basa on a lined baking tray and sprinkle over half the Cajun spice mix (add less if you'd prefer things milder).

b) Season with salt and pepper and drizzle with oil, then rub the flavourings into the fish.

c) Bake the basa on the middle shelf until cooked, 10-12 mins. IMPORTANT: Wash your hands and equipment after handling raw fish. It's cooked when opaque in the middle.

a) Meanwhile, put the remaining Cajun spice mix into a small bowl (add less if you'd prefer things milder).

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

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

d) Add more lemon juice to taste.

a) Heat a drizzle of oil in a large frying pan on medium-high heat. Halve any thick broccoli stems lengthways.

b) Once hot, add the green beans and Tenderstem® to the pan. Stir-fry for 2-3 mins.

c) Stir in 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.

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 green beans, broccoli and basa. Finish by drizzling over the spicy parsley dressing.

Enjoy!