Lemon and Herb Sea Bass
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Lemon and Herb Sea Bass

Lemon and Herb Sea Bass

with Bulgur, Charred Courgette 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. HIGH PROTEIN - Protein contributes to the maintenance of muscle mass.

Tags:
Family Friendly
Calorie Smart
High Protein
Pescatarian
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 unit(s)

Echalion Shallot

½ unit(s)

Lemon

1 unit(s)

Courgette

(May contain Celery)

125 grams

Baby Plum Tomatoes

1 bunch(es)

Flat Leaf Parsley

2 unit(s)

Sea Bass Fillets

(Contains Fish)

10 grams

Vegetable Stock Paste

(Contains Celery)

120 grams

Bulgur Wheat

(Contains Cereals containing gluten)

Not included in your delivery

1 tbsp

Olive Oil for the Marinade

220 milliliter(s)

Water for the Bulgur

1.5 tbsp

Olive Oil for the Dressing

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Nutritional information

Energy (kJ)2153 kJ
Energy (kcal)515 kcal
Fat21.1 g
of which saturates4 g
Carbohydrate59.9 g
of which sugars9.9 g
Protein26.6 g
Salt1.35 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Zester
Large Bowl
Medium Saucepan
Lid
Bowl
Pan

Instructions

Marinate the Sea Bass
1

Halve, peel and chop the shallot into small pieces. Zest and halve the lemon.

Trim the courgette, then quarter lengthways. Chop widthways into 1cm chunks. 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 pantry for amount) and season with salt and pepper. Mix together.

Add the sea bass to the bowl of marinade and turn to coat, 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 pantry 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. 

Get Charring
3

Once the bulgur has been set aside, heat a drizzle of oil in a large frying pan on medium-high heat.

When hot, add the courgette and cook until charred, 6-8 mins total. Turn only every couple of mins.

Once cooked, season with salt and pepper, then transfer to a bowl.

Mix the Herby Dressing
4

While the courgette chars, pop the olive oil for the dressing (see pantry 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) 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's ready, fluff up the bulgur with a fork and stir through the tomatoes, charred courgette, remaining parsley and a 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 crispy sea bass.

Drizzle over the herby dressing to finish.

Enjoy!