Skip to main content
Cajun Spiced Sea Bass and Parsley Dressing
Cajun Spiced Sea Bass and Parsley Dressing

Cajun Spiced Sea Bass and Parsley Dressing

with Herby Mash, Garlicky Green Beans and Tenderstem®

Recipe Development Team
Recipe Development TeamPublished on May 20, 2025

Punchy and smoky with a spicy kick, Cajun spice mix gives any dish a tasty boost. Made with herbs and spices common in Cajun cuisine, this spice mix contains ingredients such as chilli powder, ground cumin, oregano and thyme, making it the perfect match for meat and seafood dishes, as well as pasta sauces and stews.

Tags:
High Protein
Spicy
Calorie Smart
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 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

15 grams

Honey

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)2066 kJ
Energy (kcal)494 kcal
Fat15.7 g
of which saturates3.2 g
Carbohydrate55.6 g
of which sugars11.2 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.

Cooking Instructions and Tips

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 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. 

Prep the Veg
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.

Bake your Sea Bass
3

a) Lay the sea bass, skin-side down, 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 spice into the fish.

c) Bake the sea bass on the middle shelf until cooked, 10-15 mins. IMPORTANT: Wash your hands and equipment after handling raw fish. It's cooked when opaque in the middle.

Make your Spicy Dressing
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 the honey, then mix in the olive oil for the dressing (see pantry for amount) and half the parsley. TIP: If your honey has hardened, pop it in a bowl of hot water for 1 min.

d) Add more lemon juice to taste.

Stir-Fry the Veg
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, 4-6 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. Stir through the remaining parsley, then season to taste with salt and pepper.

c) Once the sea bass has been removed from the oven, drizzle over the remaining honey.

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

Enjoy!

This week's must-try HelloFresh recipes