Pan-Fried Bass
with Sticky Roasted Cauli and Potatoes
- Fish
Ingredients
2 unit(s)
Garlic Clove
1 unit(s)
Red Onion
450 grams
Potatoes
300 grams
Cauliflower Florets
1 unit(s)
Spring Onion
40 grams
Mango Chutney
2 unit(s)
Sea Bass Fillets
(Contains: Fish)
1 sachet(s)
Curry Powder Mix
Not included in your delivery
100 milliliter(s)
Water
Nutritional information
Instructions
Preheat your oven to 200°C. Chop the potatoes into 2cm chunks (no need to peel!). Halve any larger cauliflower florets.
Pop the potatoes and cauliflower on a low sided wide baking tray. Drizzle with oil, then season with salt and pepper. Toss to coat and spread out into a single layer. Once your oven is hot, roast on the top shelf of your oven until golden, 25-30 mins. Turn halfway through cooking. Tip: Use two baking trays if necessary, you want everything nicely spread out.
Meanwhile, trim the spring onion and thinly slice - set aside. Halve, peel and thinly slice the shallot. Peel and grate the garlic (or use a garlic press).
Heat a drizzle of oil in a saucepan on medium heat. Once hot, add the shallot, stir together and stir-fry until softened, 2-3 mins. Stir in the garlic and curry powder and cook, stirring for 1 minute, then pour in the water (see ingredients for amount) and mango chutney. Season with salt and pepper, bring to the boil whilst stirring. Reduce the heat slightly and simmer until the sauce is sticky and thickened, 2-4 mins. Remove from the heat. Taste and add salt and pepper, if you feel it needs it.
While everything cooks, get your washing up done. When the potatoes are 5 mins from being cooked, heat a glug of oil in a large frying pan on medium-high heat. Season the fish with salt and pepper and once hot, carefully place your seabass in the pan, skin side down and cook for 3-4 mins before turning over and cooking for 2-3 mins on the other side. Tip: In order 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 all the way through.
Heat the mango glaze through and add to the cauliflower and potatoes. Tip: Add a splash more water if dry. Mix together to coat in the mixture. Serve in bowls and place the fish on top. Sprinkle over the spring onion and enjoy!
