Indian Inspired Crusted Sea Bass
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Indian Inspired Crusted Sea Bass

Indian Inspired Crusted Sea Bass

with Mustard Seed Potatoes, Green Beans and Zesty Mayo

This delicious Indian Inspired Crusted Sea Bass has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.

Tags:
Under 650 calories
Allergens:
Mustard
Cereals containing gluten
Fish
Egg

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 Time40 minutes
Cooking time20 minutes
DifficultyMedium

Ingredients

serving amount

450 grams

Potatoes

1 sachet(s)

Mustard Seeds

(Contains Mustard)

25 grams

Breadcrumbs

(Contains Cereals containing gluten)

1 sachet(s)

Curry Powder Mix

2 unit(s)

Sea Bass Fillets

(Contains Fish)

40 grams

Mango Chutney

½ unit(s)

Lime

150 grams

Green Beans

1 unit(s)

Garlic Clove

32 grams

Mayonnaise

(Contains Egg, Mustard)

Not included in your delivery

1 tbsp

Olive Oil for the Crumb

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Nutritional information

Energy (kJ)2316 kJ
Energy (kcal)554 kcal
Fat19 g
of which saturates3.2 g
Carbohydrate73.2 g
of which sugars15.7 g
Protein24.9 g
Salt1.29 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Baking Tray
Small Bowl
Baking Paper
Zester
Garlic Press
Pan
Aluminum Foil
Lid

Instructions

Roast the Potatoes
1

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

Chop the potatoes into 2cm chunks (no need to peel).

Pop them onto a large baking tray. Drizzle with oil, season with salt and pepper, then sprinkle over half the mustard seeds. Toss to coat, then spread out in 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.

Mix the Spicy Crumb
2

Meanwhile, in a small bowl, mix together the breadcrumbs and curry powder.

Add the olive oil for the crumb (see pantry for amount), then season with salt and pepper. Stir to combine.

Coat your Sea Bass
3

Pat the sea bass with kitchen paper to remove any excess moisture, then lay the fillets, skin-side down, onto a lined baking tray.

Spread the mango chutney over the top of the fish and top with the spicy crumb. Press it down with a spoon, then set aside for now. IMPORTANT: Wash your hands and equipment after handling raw fish.

Finish the Prep
4

Zest and cut the lime into wedges. Trim the green beans. Peel and grate the garlic (or use a garlic press).

In another small bowl, mix together the mayo with the lime zest. Season with salt and pepper.

About 10 mins before the potatoes are cooked, bake the sea bass on the middle shelf of the oven until the crumb is golden and the fish is cooked through, 10-15 mins. IMPORTANT: The fish is cooked when opaque in the middle.

Bring on the Beans
5

While everything cooks, heat a drizzle of oil in a large frying pan on medium-high heat.

Once hot, add the green beans. Season with salt and pepper, then stir-fry until starting to char, 2-3 mins.

Stir in the garlic and remaining mustard seeds and cook for 1 min.

Add a splash of water and immediately cover with a lid or some foil. Allow to cook until the beans are tender, 4-5 mins.

Serve Up
6

When everything's ready, plate up your sea bass with the mustard seed potatoes and green beans alongside. 

Serve with a dollop of zesty mayo and the lime wedges for squeezing over.

Enjoy!

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