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Lemon and Herb Sea Bass
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Lemon and Herb Sea Bass

Lemon and Herb Sea Bass

with Bulgur, Charred Courgettes and Herby Dressing

This delicious Lemon and Herb Sea Bass has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.

Tags:
Under 650 calories
WeightWatchers
Allergens:
Fish
Celery
Cereals 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 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 Time45 minutes
Cooking time20 minutes
DifficultyMedium

Ingredients

serving amount

1

Echalion Shallot

½

Lemon

1

Courgette

(May contain Celery)

125

Baby Plum Tomatoes

1

Flat Leaf Parsley

2

Sea Bass Fillets

(Contains Fish)

10

Vegetable Stock Paste

(Contains Celery)

110

Bulgur Wheat

(Contains Cereals containing gluten)

Not included in your delivery

1

Olive Oil for the Marinade

240

Water for the Bulgur

1.5

Olive Oil for the Dressing

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Nutritional information

Energy (kcal)492 kcal
Energy (kJ)2057 kJ
Fat21 g
of which saturates3.9 g
Carbohydrate53.1 g
of which sugars7.7 g
Protein25.9 g
Salt1.32 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Large Bowl
Zester
Medium Saucepan
Bowl
Pan
Small Bowl

Instructions

Prep Time
1

Halve, peel and chop the shallot into small pieces. Zest and halve the lemon. Trim the courgette, then slice into thick 1cm rounds. 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 in the marinade, then set aside. IMPORTANT: Wash your hands and equipment after handling raw fish.

Cook the Bulgur
2

Heat a drizzle of oil in a medium saucepan on medium heat. Once hot, add the shallot and cook, stirring occasionally, until soft, 3-4 mins.

Pour in the water for the bulgur wheat (see ingredients for amount), then 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. 

Char the Courgette
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.

Mix the Herby Dressing
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 your dressing aside.

Fish to Fry
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 remaining 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.

Finish and Serve
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!

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