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Lemon and Herb Sea Bass
Lemon and Herb Sea Bass

Lemon and Herb Sea Bass

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.

Tags:
Family Friendly
High Protein
Pescatarian
Calorie Smart
Allergens:
Fish
Cereals containing gluten
Wheat

The quantities provided above are averages only.

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.

Total45 minutes
Active 20 minutes
DifficultyMedium

Ingredients

serving amount

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)

Sea Bass 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

Nutritional information

Energy (kJ)2423 kJ
Energy (kcal)579 kcal
Fat21 g
of which saturates3.9 g
Carbohydrate58.8 g
of which sugars10.6 g
Dietary Fibre8.2 g
Protein26.5 g
Salt1.3 g
Calcium33 mg
Iron0.9 mg
Always refer to the product label for the most accurate ingredient and allergen information.

Instructions

1

Halve, peel and chop the shallot into small pieces. Zest and halve the lemon (see ingredients for amount).

Trim the courgette, then cut into roughly 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 sea bass to the bowl of marinade. Turn to coat, 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 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.

3

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.

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.

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.

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!

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