Crispy Sea Bass
with Sticky Roasted Cauli and Potatoes
This delicious Crispy Sea Bass has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.
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.
Ingredients
450
Potatoes
300
Cauliflower Florets
1
Spring Onion
1
Red Onion
2
Garlic Clove
1
Mild Curry Powder
(Contains Mustard)
40
Mango Chutney
2
Sea Bass Fillets
(Contains Fish)
Not included in your delivery
100
Water for the Sauce
Nutritional information
Utensils
Instructions
Preheat your oven to 200°C. Chop the potatoes into 2cm chunks (no need to peel). Halve any large cauliflower florets.
Pop the potatoes and cauliflower onto a large baking tray. Drizzle with oil, season with salt and pepper then toss to coat. Spread out into a single layer. TIP: Use two baking trays if necessary. When the oven is hot, roast on the top shelf until golden, 25-35 mins. Turn halfway through.
Meanwhile, trim and thinly slice the spring onion. Halve, peel and chop the red onion into small pieces. Peel and grate the garlic (or use a garlic press).
Heat a drizzle of oil in a medium saucepan on medium heat. Once hot, add the onion and stir-fry until softened, 2-3 mins. Add the garlic and curry powder and stir-fry until fragrant, 1 min. Stir in the water for the sauce (see ingredients for amount) and mango chutney, then season with salt and pepper. Bring to the boil, then reduce the heat slightly and simmer until the sauce is sticky and thickened, 2-4 mins. Remove from the heat. Taste and add salt and pepper if needed.
When 5 mins of roasting time remain, heat a drizzle of oil in a large frying pan on medium-high heat. Season the fish with salt and pepper. Once hot, carefully place your sea bass into the pan, skin-side down. Cook for 3-4 mins before turning over and cooking for 2-3 mins on the other side. TIP: To get crispy skin on the fish, don't move it around when it's cooking skin-side down. IMPORTANT: Wash your hands and equipment after handling raw fish. The fish is cooked when opaque in the middle.
Heat the sauce through and spoon over the cauliflower and potatoes. TIP: Add a splash more water if needed. Mix together until well combined, then divide between your bowls. Lay a sea bass fillet on top and finish with a sprinkle of spring onion.
