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Pan-Seared Sea Bass and Warm Tomato Salsa
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Pan-Seared Sea Bass and Warm Tomato Salsa

Pan-Seared Sea Bass and Warm Tomato Salsa

with Rosemary Potatoes and Pesto Pea Shoot Salad

This delicious Pan-Seared Sea Bass and Warm Tomato Salsa has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.

Tags:
Under 650 calories
WeightWatchers
Allergens:
Fish
Nuts

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 Time40 minutes
Cooking time20 minutes
DifficultyMedium

Ingredients

serving amount

40

Pea Shoots

2

Sea Bass Fillets

(Contains Fish)

1

Medium Tomato

1

Garlic Clove

½

Lemon

20

Walnuts

(Contains Nuts May contain Peanut, Sesame, Nuts)

30

Pesto Dressing

450

Potatoes

1

Dried Rosemary

Not included in your delivery

1

Olive Oil for the Salsa

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Nutritional information

Energy (kcal)459 kcal
Energy (kJ)1922 kJ
Fat21.9 g
of which saturates3.8 g
Carbohydrate43.8 g
of which sugars4.2 g
Protein24 g
Salt0.56 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Baking Tray
Zester
Garlic Press
Grill Pan
Aluminum Foil

Instructions

Roast the Potatoes
1

Preheat your oven to 220°C/200°C fan/gas mark 7.
Chop the potatoes into 2cm chunks (no need to peel). Pop onto a large baking tray.
Drizzle with oil, sprinkle with the dried rosemary and season with salt and pepper. Toss to coat, then spread out in a single layer. TIP: Use two baking trays if necessary.
When the oven is hot, roast on the top shelf until golden, 25-35 mins. Turn halfway through.

Prep the Veg
2

Meanwhile, zest and halve the lemon. Chop the tomato into small 1cm pieces.
Peel and grate the garlic (or use a garlic press).

Fry the Sea Bass
3

When the potatoes have 10 mins of cooking time left, heat a drizzle of oil in a frying pan on medium-high heat. Season the fish 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.
When cooked, transfer to a plate to rest and cover with foil to keep warm. IMPORTANT: Wash your hands and equipment after handling raw fish. The fish is cooked when opaque in the middle.

Make the Tomato Salsa
4

Wipe out your (now empty) frying pan and pop on medium heat with the olive oil for the salsa (see ingredients for amount).
Once the oil is hot, add the tomato and cook until just warmed through, 1-2 mins.
Gently stir in the garlic and lemon zest and cook until fragrant, 30 secs. Squeeze in some lemon juice and season with salt and pepper.
Taste and add more salt, pepper and lemon if needed, then remove from the heat.

Dress the Salad
5

Pop the pea shoots into a bowl with the pesto dressing and toss to coat.

Serve
6

When everything is ready, transfer the sea bass to your plates and spoon over the warm tomato salsa.
Serve with the rosemary potatoes and pesto salad alongside. Scatter the walnuts over the salad to finish. Enjoy!