Lemony Herby Sea Bass
with Bulgur, Charred Courgettes and Lemony Dressing
We love good Sea Bass with Bulgur & Courgettes and this deliciously simple, chef-curated recipe doesn't disappoint. Time to bust out the pots and pans!
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.
Ingredients
1
Echalion Shallot
½
Lemon
1
Courgette
(May contain Celery)
1
Baby Plum Tomatoes
1
Flat Leaf Parsley
2
Sea Bass Fillets
(Contains Fish)
1
Vegetable Stock Powder
(Contains Celery)
120
Bulgur Wheat
(Contains Cereals containing gluten)
1.5
Olive Oil for the dressing
Not included in your delivery
1
Olive Oil
240
Water for the Bulgur
Nutritional information
Utensils
Instructions
Halve, peel and chop the shallot 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 (see ingredients for amount) and season with salt and pepper. Mix, then add the sea bass and coat in the lemony oil. Set aside. IMPORTANT: Wash your hands after handling raw fish.
Heat a drizzle of oil in a medium saucepan on medium heat. Add the shallot and cook, stirring occasionally, until soft, 4-5 mins. Pour the water for the bulgur wheat (see ingredients for amount) into the saucepan with the shallot and bring to the boil. Stir in the stock powder and bulgur, bring back up to the boil and simmer for 1 minute. Pop a lid on the pan and remove from the heat. Leave to the side for 12-15 mins or until ready to serve.
While the bulgur is soaking up the stock, pop a frying pan on medium high heat (no oil!). Lay the courgettes in the pan in a single layer, season with a pinch of salt and black pepper and cook them until charred, 3-4 mins on each side. Remove the courgettes from the pan and pop them in a bowl.Chop half the charred courgettes into small pieces. Cover with foil but don't wash up the pan! Tip: If your pan is small, you may need to do this in batches.
While the courgette is cooking, 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.
Pop your frying pan back on medium high heat and, once hot, lay in the fish skin side down. Spoon any remaining lemon mixture over the fish. Cook until the skin is golden brown, 2-3 mins, then turn over and cook for a further 2 mins. Tip: Don't move the fish while it's cooking skin side down or you won't get a crispy skin! IMPORTANT: The fish is cooked when opaque in the middle.
When the bulgur has soaked up all the stock, fluff it up with a fork and stir through the tomatoes, chopped courgette, remaining parsley, and a small squeeze of lemon juice. Taste and season with salt and pepper add more lemon juice if you like things zesty. Spoon onto plates and top with the charred courgette slices and sea bass. Drizzle over the dressing and enjoy!
