Pan-Fried Sea Bass and Miso-Maple Sauce
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Pan-Fried Sea Bass and Miso-Maple Sauce

Pan-Fried Sea Bass and Miso-Maple Sauce

with Zesty Jasmine Rice and Pineapple Salsa

This Pan-Fried Sea Bass and Miso-Maple Sauce takes inspiration from classic restaurant dishes to bring a fine dining experience straight into your home!

Tags:
New
Allergens:
Fish
Soya
Milk

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 Time35 minutes
Cooking time30 minutes
DifficultyEasy

Ingredients

serving amount

150 grams

Jasmine Rice

1 tin(s)

Pineapple Rings

1 unit(s)

Lime

1 bunch(es)

Coriander

1 pinch

Chilli Flakes

150 grams

Tenderstem Broccoli

2 unit(s)

Sea Bass Fillets

(Contains Fish)

15 grams

Sambal Paste

30 grams

Miso Paste

(Contains Soya)

2 sachet(s)

Maple Syrup

20 grams

Unsalted Butter

(Contains Milk)

Not included in your delivery

300 milliliter(s)

Water for the Rice

1 tsp

Sugar for the Salsa

75 milliliter(s)

Water for the Sauce

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Nutritional information

Energy (kJ)2744 kJ
Energy (kcal)656 kcal
Fat20.4 g
of which saturates8.2 g
Carbohydrate88.3 g
of which sugars24.4 g
Protein27.3 g
Salt1.81 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Medium Saucepan
Lid
Zester
Medium Bowl
Baking Tray
Pan
Aluminum Foil

Instructions

Cook the Rice
1

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

Pour the water for the rice (see pantry for amount) into a medium saucepan with a tight-fitting lid.

Stir in the rice and 1/4 tsp salt and bring to the boil. Once boiling, turn the heat down to medium and cover with the lid.

Leave 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).

If you'd prefer to boil your broccoli, skip the oven.

Time to Salsa
2

Meanwhile, remove the pineapple from the tin (reserving the juice in the tin for later) and cut into small chunks.

Zest and cut the lime into wedges.

Roughly chop the coriander (stalks and all). 

In a medium bowl, mix together the pineapple chunks, coriander, chilli flakes (add less if you'd prefer things milder), a good squeeze of lime juice and the sugar for the salsa (see pantry for amount). Season with salt. Set your salsa aside.

Roast the Broccoli
3

Halve any thick broccoli stems lengthways.

Pop the Tenderstem® broccoli onto a medium baking tray. Drizzle with oil, season with salt and pepper, then toss to coat. Spread out in a single layer. 

When the oven is hot, roast on the middle shelf until tender and crispy, 10-12 mins.

Meanwhile, pat the sea bass dry with kitchen paper, then season with salt and pepper.

If you'd prefer to boil your broccoli, boil it in step 5 while the sauce simmers for 3-4 mins, until tender.

Fish to Fry
4

Heat a drizzle of oil in a large frying pan on medium-high heat.

Once hot, carefully place your sea bass into the pan, skin-side down. TIP: To get crispy skin on the fish, don't move it around when it's cooking skin-side down.

Cook for 3-4 mins before turning over and cooking for 2-3 mins on the other side. IMPORTANT: Wash your hands and equipment after handling raw fish. It's cooked when opaque in the middle.

Once cooked, transfer the fish to a plate, cover with foil and leave to rest.

Make your Miso-Maple Sauce
5

Wipe out the (now empty) frying pan, then pop back on medium-high heat.

Add the water for the sauce (see pantry for amount), sambal, miso, maple syrup and 1 tbsp per person of pineapple juice to the pan. Combine well, then simmer until thickened 3-4 mins. Remove from the heat.

Stir the butter into the sauce until melted. Squeeze in some lime juice and add a splash of water if needed.

Finish and Serve
6

Fluff up the rice with a fork and stir through the lime zest, then share between your serving bowls.

Top with the roasted broccoli and sea bass on either side of the rice. Spoon the miso-maple sauce over the fish.

Finish with a spoonful of the pineapple salsa.

Enjoy!

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