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Curried Crispy Sea Bass

Curried Crispy Sea Bass

with Sticky Roasted Broccoli and Potatoes
Recipe Development Team
Recipe Development TeamUpdated on November 03, 2025
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Calories
: 
434 kcal
Protein
: 
26.6g protein
Total
: 
40 minutes
Difficulty
: 
Medium
Allergens:
  • Fish
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
serving amount

450 grams

Potatoes

200 grams

Broccoli Florets

1 unit(s)

Spring Onion

1 unit(s)

Echalion Shallot

2 unit(s)

Garlic Clove

1 sachet(s)

Curry Powder Mix

40 grams

Mango Chutney

2 unit(s)

Sea Bass Fillets

(Contains: Fish)

Not included in your delivery

100 milliliter(s)

Water for the Sauce

Energy (kJ)1815 kJ
Energy (kcal)434 kcal
Fat10 g
of which saturates2.4 g
Carbohydrate59.7 g
of which sugars15.6 g
Dietary Fibre8.7 g
Protein26.6 g
Salt0.5 g
Potassium1044.5 mg
Calcium22.1 mg
Iron0.9 mg
Always refer to the product label for the most accurate ingredient and allergen information.

Instructions

1

Preheat your oven to 200°C. Chop the potatoes into 2cm chunks (no need to peel). Halve any large broccoli florets.

2

Pop the potatoes and broccoli 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.

3

Meanwhile, trim and thinly slice the spring onion. Halve, peel and thinly slice the shallot. Peel and grate the garlic (or use a garlic press).

4

Heat a drizzle of oil in a medium saucepan on medium heat. Once hot, add the shallot 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.

5

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.

6

Heat the sauce through and spoon over the broccoli 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 stop and finish with a sprinkle of spring onion. Enjoy!

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