Pan-Fried Sea Bream in a Parsley Butter Sauce

Name: Pan-Fried Sea Bream in a Parsley Butter Sauce with Roasted Butternut and Mediterranean Vegetables
Total time: 35 min
Yield: 2
Cuisine: Mediterranean
Ingredients: 20 grams Unsalted Butter; 1 unit(s) Butternut Squash; 2 unit(s) Garlic Clove**; 1 unit(s) Courgette; 30 grams Olives; 1 bunch(es) Flat Leaf Parsley; 125 grams Premium Tomato Mix; 1 sachet(s) Mixed Herbs; 2 unit(s) Sea Bream Fillets; 32 grams Mayonnaise

with Roasted Butternut and Mediterranean Vegetables

Recipe Development TeamPublished on July 14, 2023

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Lower in carbs but high in flavour! Packing a serious flavour punch without loading up on the carbs, this recipe will fill you up and leave you feeling nourished and energised.

Tags:

Lower Carb

•High Protein

Allergens:

Milk

•Fish

•Egg

•Mustard

The quantities provided above are averages only.

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.

Total35 minutes

Active 20 minutes

DifficultyMedium

Ingredients

serving amount

20 grams

Unsalted Butter

(Contains: Milk)

1 unit(s)

Butternut Squash

2 unit(s)

Garlic Clove**

1 unit(s)

Courgette

(May contain traces of: Celery)

30 grams

Olives

1 bunch(es)

Flat Leaf Parsley

125 grams

Premium Tomato Mix

1 sachet(s)

Mixed Herbs

2 unit(s)

Sea Bream Fillets

(Contains: Fish)

32 grams

Mayonnaise

(Contains: Egg, Mustard)

Nutritional information

Energy (kJ)2195 kJ

Energy (kcal)525 kcal

Fat31.8 g

of which saturates9.4 g

Carbohydrate33.7 g

of which sugars19 g

Protein28 g

Salt1 g

Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

•Garlic Press

•Baking Tray

•Baking Paper

•Pan

•Paper Towel

Cooking Instructions and Tips

Preheat your oven to 220°C/200°C fan/gas mark 7. Remove the butter from your fridge to soften.

Trim the butternut squash, halve lengthways, then scoop out the seeds (peel first if you prefer). Cut into 2cm chunks.

Peel and grate the garlic (or use a garlic press).

Spread the butternut squash cubes out on a baking tray. Use two baking trays if necessary. Drizzle with oil and season with salt and pepper.

Roast on the top shelf of your oven until soft and golden, 25-30 mins. Turn halfway through cooking.

Meanwhile, trim the courgette and slice into 1cm thick rounds. Halve the olives.

Roughly chop the parsley (stalks and all).

When the butternut has 15 mins remaining, place the courgette and tomatoes onto a lined baking tray and drizzle with oil.

Add the remaining garlic, scatter over the mixed herbs and season with salt and pepper.

Roast on the middle shelf of your oven until the courgette is golden and the tomatoes are starting to burst, 10-12 mins.

When the veg has 6 mins remaining, heat a medium frying pan on medium-high heat with a drizzle of oil. Pat the sea bream dry with kitchen paper, then season with salt and pepper.

Once hot, lay the fillets skin-side down and cook for 3-4 mins. To get crispy skin on the fish, don't move it around when it's cooking skin-side down. Turn over and cook on the other side for a further 1-2 mins.

During the last minute, add the butter and parsley to the pan. IMPORTANT: Wash your hands and equipment after handling raw fish. It's cooked when opaque in the centre.