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Lemon and Herb Sea Bass

Lemon and Herb Sea Bass

with Bulgur, Charred Courgettes and Herby Dressing

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This Lemon and Herb Sea Bass is bursting full of flavours and makes the perfect dinner night option from HelloFresh. Cook up a fresh start!

Tags:Under 650 calories
Allergens:FishCeleryCereals containing gluten

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 conflict 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
Difficulty levelMedium
Ingredients
serving amount
2
3
4
Ingredientsarrow down iconarrow down icon
serving amount
2
3
4

1 unit(s)

Red Onion

½ unit(s)

Lemon

1 unit(s)

Courgette

125 grams

Baby Plum Tomatoes

1 bunch(es)

Flat Leaf Parsley

2 unit(s)

Sea Bass Fillets

(ContainsFish)

10 grams

Vegetable Stock Paste

(ContainsCelery)

120 grams

Bulgur Wheat

(ContainsCereals containing gluten)

Not included in your delivery

1 tbsp

Olive Oil for the Marinade

1.5 tbsp

Olive Oil for the Dressing

240 milliliter(s)

Water for the Bulgur

Nutritional information
Nutritional informationarrow down iconarrow down icon
per serving
per 100g
Energy (kJ)2172 kJ
Energy (kcal)519 kcal
Fat21.0 g
of which saturates4.0 g
Carbohydrate58 g
of which sugars9.0 g
Protein26 g
Salt1.2 g
Always refer to the product label for the most accurate ingredient and allergen information.
Utensils
Utensilsarrow down iconarrow down icon
Cutting board
Knife
Zester
Large Bowl
Saucepan
Frying Pan
Bowl
Small Bowl
Instructionsarrow up iconarrow up icon
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1

Halve, peel and chop the red onion into small pieces. Zest and halve the lemon. Trim the courgette, then slice into rounds about 1cm thick. Quarter the tomatoes. Roughly chop the parsley (stalks and all). Pop the lemon zest into a large bowl with the olive oil for the marinade (see ingredients for amount) and season with salt and pepper. Mix together, then add the sea bass. Turn to coat the fish in the marinade, then set aside. IMPORTANT: Wash your hands and equipment after handling raw fish.

2

Heat a drizzle of oil in a medium saucepan on medium heat. Once hot, add the onion and cook, stirring occasionally, until soft, 3-4 mins. Pour the water for the bulgur wheat (see ingredients for amount) into the onion pan, stir in the veg stock paste and bring to the boil. Stir in the bulgur, bring back up to the boil and simmer for 1 min. Pop a lid on the pan and remove from the heat. Leave to the side for 12-15 mins or until ready to serve.

3

Once the bulgur has been set aside, pop a large frying pan on medium-high heat (no oil). When hot, add the courgette rounds and cook until charred, 3-4 mins each side. Turn only every couple of mins - this will result in the courgette picking up some nice colour. Once cooked, season with salt and pepper, then transfer half the charred courgettes to a bowl and cover to keep warm. Chop the remaining courgette into small pieces and set aside.

4

While the courgette chars, pop the olive oil for the dressing (see ingredients for amount) into a small bowl with a squeeze of lemon juice and half the parsley. Season with salt and pepper, mix well and set aside.

5

Pop your (now empty) courgette frying pan on medium-high heat. Once hot, carefully place your marinated sea bass into the pan, skin-side down, and spoon over the oil from the bowl. 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: The fish is cooked when opaque in the middle.

6

When everything is ready, fluff up the bulgur with a fork and stir through the tomatoes, chopped courgette, remaining parsley and a small squeeze of lemon juice. Taste and season with salt, pepper and more lemon juice if needed. Share the bulgur between your plates, then top with the charred courgette rounds and crispy sea bass. Drizzle over the herby dressing to finish. Enjoy!