Lemon and Herb Basa
with Bulgur, Charred Courgette and Herby Dressing
Designed by our chefs for a balanced lifestyle, this Lemon and Herb Sea Bass hits the spot. Combining lemon zest and a herby parsley dressing, delicate sea bass is the perfect fish to soak up these Mediterranean inspired flavours. HIGH PROTEIN - Protein contributes to the maintenance of muscle mass.
The quantities provided above are averages only.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
1 unit(s)
Echalion Shallot
½ unit(s)
Lemon
1 unit(s)
Courgette
(May contain traces of: Celery)
2 unit(s)
Medium Tomato
1 bunch(es)
Flat Leaf Parsley
2 unit(s)
Basa Fillets
(Contains: Fish)
10 grams
Vegetable Stock Paste
120 grams
Bulgur Wheat
(Contains: Cereals containing gluten, Wheat)
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
Instructions
Preheat your oven to 220°C/200°C fan/gas mark 7. Halve, peel and chop the shallot into small pieces. Zest and halve the lemon (see ingredients for amount).
Trim the courgette, then quarter lengthways. Chop widthways into 1cm chunks. Cut the tomatoes into 1cm chunks. 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. Add the basa fillets to the bowl of marinade. IMPORTANT: Wash your hands and equipment after handling raw fish.
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 (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.
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.
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.
Lay the fish on a lined baking tray and spoon over the remaining marinade from the bowl.
Bake the fish on the middle shelf until cooked, 10-12 mins. IMPORTANT: The fish is cooked when opaque in the middle.
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 baked basa.
Drizzle over the herby dressing to finish.
Enjoy!
