Mango Chutney Glazed Sea Bass
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Mango Chutney Glazed Sea Bass

Mango Chutney Glazed Sea Bass

with Tikka Spiced Rice and Courgette

Tags:
Calorie Smart
Allergens:
Fish

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 Time30 minutes
Cooking time15 minutes
DifficultyMedium

Ingredients

serving amount

1 unit(s)

Garlic Clove

1 unit(s)

Courgette

(May contain Celery)

150 grams

Basmati Rice

10 grams

Vegetable Stock Paste

75 grams

Tikka Masala Paste

2 unit(s)

Sea Bass Fillets

(Contains Fish)

1 sachet(s)

Curry Powder Mix

40 grams

Mango Chutney

Not included in your delivery

300 milliliter(s)

Water for the Rice

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Nutritional information

Energy (kJ)2362 kJ
Energy (kcal)564 kcal
Fat15 g
of which saturates2.8 g
Carbohydrate79.7 g
of which sugars16.5 g
Dietary Fiber4.8 g
Protein26.5 g
Salt3.38 g
Always refer to the product label for the most accurate ingredient and allergen information.

Instructions

1

Preheat your oven to 220°C/200°C fan/gas mark 7.

Meanwhile, peel and grate the garlic (or use a garlic press). 

Trim the courgette, then quarter lengthways. Chop widthways into 1cm chunks.

2

Heat a drizzle of oil in a large saucepan on medium heat.

Once hot, add the garlic and stir-fry until fragrant, 1 min.

Stir in the rice, veg stock paste and the tikka paste. Cook until coated, 1 min.

Add the water for the rice (see pantry for amount). 

3

Bring the rice pan to the boil, then turn the heat down to medium and cover with the lid.

Leave the rice to cook for 10 mins, then remove the pan from the heat (still covered) and leave to the side for another 10 mins or until ready to serve (the rice will continue to cook in its own steam).

 

4

Lay the sea bass, skin-side down, onto a lined baking tray. Sprinkle the curry powder and drizzle the mango chutney over the flesh of each fillet and, using the back of a spoon, spread onto the flesh.

Season with salt and pepper. 

Bake the fish on the middle shelf of your oven for 10-15 mins. IMPORTANT: Wash your hands and equipment after handling raw fish. The fish is cooked when opaque in the middle.

5

Meanwhile, heat a drizzle of oil in a large frying pan on 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 the courgette to a bowl.

6

Once the rice is cooked, fluff it up with a fork.

Stir through the cooked courgette. Season to taste with salt and pepper.

Serve the rice in bowls topped with the glazed sea bass.

Enjoy!