Cajun Spiced Basa and Parsley Dressing
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Cajun Spiced Basa and Parsley Dressing

Cajun Spiced Basa and Parsley Dressing

with Herby Mash, Garlicky Green Beans and Tenderstem®

Tags:
Calorie Smart
Spicy
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 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.

Preparation Time20 minutes
Cooking time20 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

15 grams

Honey

2 unit(s)

Basa Fillets

(Contains Fish)

80 grams

Tenderstem Broccoli

Not included in your delivery

1.5 tbsp

Olive Oil for the Dressing

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Nutritional information

Energy (kJ)2116 kJ
Energy (kcal)506 kcal
Fat9.7 g
of which saturates2 g
Carbohydrate57.9 g
of which sugars11.2 g
Protein29.9 g
Salt1.02 g
Always refer to the product label for the most accurate ingredient and allergen information.

Instructions

1

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

b) Put a large saucepan of water with 0.5 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. 

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) 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.

4

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, add half of the honey, then mix in the olive oil for the dressing (see pantry for amount) and half the parsley.

d) Add more lemon juice to taste.

5

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.

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) Once the basa has been removed from the oven, drizzle over the remaining honey.

d) Transfer your basa to your plates and serve with the mash and green beans alongside. Finish by drizzling over the spicy parsley dressing.

Enjoy!