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Pan-fried Sea Bream

Pan-fried Sea Bream

Butternut Squash Wedges and Garlicky, Bacon Kalettes

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Introducing our veggie of the month: kalettes! These cute little green bunches are a combination of kale and brussels sprouts. Could you think of a more nutritious veggie? Kalettes make a great replacement for the more traditional brussels sprout. We think you may find them so enjoyable that they find a spot on your Christmas table (in place of the sprouts that is!).

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 conflict 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 Time40 minutes
Difficulty levelMedium
Ingredients
serving amount
2
3
4
Ingredientsarrow down iconarrow down icon
serving amount
2
3
4

600 grams

Butternut Squash

1 pack(s)

Kalettes

1 unit(s)

Garlic Clove

3 unit(s)

Streaky Bacon Rasher

2 unit(s)

Sea Bass Fillets

(ContainsFish)
Nutritional information/ per serving
Nutritional informationarrow down iconarrow down icon
/ per serving
Energy (kJ)950 kJ
Energy (kcal)227 kcal
Fat8.0 g
of which saturates3.0 g
Carbohydrate15 g
of which sugars8.0 g
Protein26 g
Salt1.0 g
Always refer to the product label for the most accurate ingredient and allergen information.
Utensils
Utensilsarrow down iconarrow down icon
Baking Tray
Knife
Frying Pan
Instructionsarrow up iconarrow up icon
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1

Preheat your oven to 220 degrees. Cut the butternut squash in half lengthways (no need to peel) and use a spoon to scoop out the seeds. Slice each half into wedges as thick as your thumb. Put your wedges on a large baking tray and toss in a good splash of olive oil, a tiny pinch of salt and a good grind of black pepper. Pop on the top shelf of your oven for 35 mins, turning halfway, until nicely golden on the outside.

2

Meanwhile, remove any tough bottom from the root end of the kalettes (just like you would with brussels sprouts!) and then cut your kalettes in half. Peel and grate the garlic (or use a garlic press if you have one). Roughly chop the bacon into cubes. Rub a pinch of salt into the skin of each sea bass fillet.

3

Heat a splash of oil in a large frying pan over a medium-high heat. Add your bacon and cook for 3-4 mins until golden brown and starting to crisp. Add your kalettes and cook for a further 4 mins and then stir in your garlic. Cook for 30 seconds, then remove from the heat. Transfer to a plate and cover with tinfoil to keep warm. Keep to one side and wipe out your frying pan with kitchen paper.

4

About 6 mins before your wedges are ready you can get cracking with the sea bass! Heat a splash of oil in your frying pan over high heat. Add the sea bass, skinside down and cook for 3 mins without moving it, then turn and cook for a further 2-3 mins. Tip: By using a good splash of oil and not moving your fish in the pan, it prevents it from sticking to the pan! Your sea bass is cooked when it is no longer translucent.

5

Serve your pan-fried sea bass, butternut squash wedges and garlicky, bacon kalettes on a plate and tuck in!