Seabream Piccata
with Sweet Potato Mash
Enjoy this seabream supper, served with a classic lemon, butter and caper sauce.
Cals 659 · Prot 46 · Carbs 87 · Fat 17
Low Carb
35 min
Enjoy this seabream supper, served with a classic lemon, butter and caper sauce.
Cals 659 · Prot 46 · Carbs 87 · Fat 17
Low Carb
Ingredients
Piccata
Seabream
6*
330 Grams
Garlic cloves
2 Piece
Red onion
1 Piece
Lemon
1 Piece
Fresh parsley
15 Grams
Corn starch
30 Grams
Salt
0.5 Tsp
Black pepper
0.5 Tsp
Vegetable oil
2 Tbsp
Vegetable stock cube
15*
1 Piece
Water
150 ML
Capers
20 Grams
Butter
4*
30 Grams
Mash
Sweet potatoes
600 Grams
Salt
0.5 Tsp
Black pepper
0.5 Tsp
Allergens
*6 Fish, *15 Celery, *4 Milk
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2750 / 659 |
| Fats (g) | 16.5 |
| of which saturated (g) | 9.3 |
| Carbohydrates (g) | 87 |
| of which sugars (g) | 18 |
| Fibers (g) | 14.2 |
| Proteins (g) | 46.1 |
| Salt (g) | 1.6 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Make mash
- Peel and chop the sweet potatoes into bite-sized pieces.
- Add them to a pan of salted boiling water.
- Cook for 15 min or until soft.
- Once soft, drain the potatoes and return them to the pan.
- Mash until smooth.
- Season with salt and black pepper.
2 Prep
- Meanwhile, peel and mince the garlic.
- Peel and finely chop the red onion.
- Wash the lemon thoroughly and grate its zest with a fine blade, taking care to avoid its bitter white pith.
- Juice half of the lemon and slice the remaining lemon into round slices.
- Finely chop the parsley.
3 Prep fish
- Add the corn starch to a plate and season it with salt and pepper.
- Turn the seabream in the seasoned corn starch.
4 Fry fish
- Heat a non-stick pan over a medium heat with a generous drizzle of vegetable oil.
- Once hot, add the seabream.
- Fry for 2-3 min on each side until browned and cooked through.
- Transfer to a plate and set aside.
- Reserve the pan (just wipe it clean, don't wash it!).
5 Make sauce
- Return the pan to a medium-low heat with a second drizzle of oil.
- Once hot, add the onion, garlic and a pinch of salt.
- Cook for 1-2 min.
- Add the stock cube and measured water.
- Bring to a simmer and cook for 3 min.
Tip! Add a splash of water if the sauce begins to thicken too quickly.
6 Serve
- Add the capers and lemon slices to the pan.
- Remove the pan from the heat and immediately add the butter, parsley, 1 tbsp of lemon juice and 0.5 tsp of lemon zest.
- Whisk until the sauce begins to thicken.
- Return the seabream to the pan, skin-side up.
- Season with a pinch of black pepper.
- Serve the Seabream Piccata with Sweet Potato Mash.
Tip! Finishing the sauce with butter once taken off the heat creates a beautifully thick, glossy texture.
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