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Pan-Fried Sea Bass

with Oven-Baked Leek and Courgette Risotto

Allergens:
Celery
Fish
Milk
Egg

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 Time45 minutes
Cooking time30 minutes
DifficultyMedium

Ingredients

serving amount

1 unit(s)

Courgette

(May contain Celery)

1 unit(s)

Leek

½ unit(s)

Lemon

1 unit(s)

Garlic Clove

175 grams

Risotto Rice

20 grams

Vegetable Stock Paste

(Contains Celery)

2 unit(s)

Sea Bass Fillets

(Contains Fish)

20 grams

Grated Hard Italian Style Cheese

(Contains Milk, Egg)

Not included in your delivery

600 milliliter(s)

Boiled Water for the Stock

30 grams

Butter

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Nutritional information

Energy (kJ)2839 kJ
Energy (kcal)679 kcal
Fat25.8 g
of which saturates12.1 g
Carbohydrate80.9 g
of which sugars8.2 g
Protein30.7 g
Salt2.86 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Zester
Chopping Board
Kettle
Knife
Large Oven-Proof Pan
Large Frying Pan

Instructions

1

Preheat your oven to 220°C/200°C fan/gas mark 7. Boil a full kettle.

Trim the courgette, then quarter lengthways. Chop widthways into small pieces.

Trim the root and dark green leafy part from the leek and discard. Halve lengthways, then thinly slice.

Zest and halve the lemon (see ingredients for amount). Peel and grate the garlic (or use a garlic press)

2

Heat a drizzle of oil in a large, wide-bottomed ovenproof pan on medium heat. TIP: If you don't have an ovenproof pan, use a normal pan and transfer to an ovenproof dish before baking.

Once hot, add the leek and season with salt and pepper. Cook the leek until softened, 5-6 mins, stirring occasionally.

Add the garlic and cook for 1 min more.

Add the risotto rice, stir and cook until the edges of the rice are translucent, 1-2 mins.

3

Stir the boiled water for the stock (see pantry for amount) and vegetable stock paste into the rice. Bring back up to the boil, then pop a lid on the pan (or cover with foil).

Bake on the middle shelf of your oven until the rice is cooked and the water has been absorbed, 20-25 mins.

Meanwhile, heat a drizzle of oil in a large frying pan on high heat. When hot, add the courgette and cook until charred, 5-6 mins.

Once cooked, season with salt and pepper, then transfer to a bowl and set aside.

4

When the risotto has 10 mins remaining, return the frying pan to medium-high heat with a drizzle of oil. Pat the sea bass dry with kitchen paper, then season with salt and pepper.

Once hot, carefully place your sea bass into the pan, skin-side down.

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: Wash your hands and equipment after handling raw fish. It's cooked when opaque in the middle. Remove from the heat.

5

When the risotto is cooked, remove it from the oven and stir through the charred courgette, butter (see pantry for amount), hard Italian style cheese and a squeeze of lemon juice. 

Season to taste with salt, pepper and more lemon juice if needed. TIP: Add a splash of water to loosen the risotto if needed.

6

Share the risotto between your bowls and top with the sea bass.

Garnish with a sprinkle of lemon zest.

Cut the remaining lemon into wedges and serve alongside for squeezing over.

Enjoy!