Baked Seabream with Tomatoes and Olive Tapenade
and Cauliflower Puree
In this recipe you'll cook fish 'en papillote' which involves cooking the fish in a parcel of baking paper. It's a healthy cooking method that cooks the fish without the need for lots of oil!
Cals 413 · Prot 47 · Carbs 25 · Fat 15
Low Carb
Calorie Smart
35 min
In this recipe you'll cook fish 'en papillote' which involves cooking the fish in a parcel of baking paper. It's a healthy cooking method that cooks the fish without the need for lots of oil!
Cals 413 · Prot 47 · Carbs 25 · Fat 15
Low Carb
Calorie Smart
Ingredients
Fish
Seabream
6*
330 Grams
Garlic cloves
2 Piece
Tomatoes
2 Piece
Black olive slices
40 Grams
Capers
20 Grams
Salt
0.5 Tsp
Black pepper
0.5 Tsp
Olive oil
2 Tbsp
To serve
Cauliflower
400 Grams
Cream cheese
4*
80 Grams
Salt
0.5 Tsp
Green beans
150 Grams
Fresh parsley
15 Grams
Allergens
*6 Fish, *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) | 1725 / 413 |
| Fats (g) | 15.3 |
| of which saturated (g) | 7.5 |
| Carbohydrates (g) | 25 |
| of which sugars (g) | 10.9 |
| Fibers (g) | 9 |
| Proteins (g) | 47.1 |
| Salt (g) | 1.8 |
*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 tapenade
- Preheat the oven to 240°C/ 220°C (fan).
- Peel and mince the garlic.
- Finely chop the tomatoes.
- In a bowl, combine the chopped tomatoes with the garlic, olive slices, capers, salt, pepper and olive oil.
- This is the tomato tapenade.
2 Prep fish
- Pat the seabream dry with kitchen paper.
- Cut twice as many pieces of baking paper or tin foil as there are fish, each approx the size of A3 sheets of paper.
- Place each seabream fillet in the middle of 2 pieces and place on a baking tray.
- Top the fish with the tomato tapenade.
Tip! 2 pieces of paper per fillet ensures no leakage!
3 Bake
- Fold and scrunch the edges of the baking paper together around the fish to form a sealed parcel.
- Bake for 15 min or until the fish is cooked through.
Tip! The fish is cooked when it turns opaque and flakes easily.
4 Make cauli mash
- Meanwhile, chop the cauliflower into small florets.
- Bring a large pot of salted water to a boil.
- Add the cauliflower and cook, covered, for 10-12 min until soft.
- Once soft, drain the cooked cauliflower and add it to a food processor with the cream cheese.
- Blitz until smooth.
- Season well with salt.
- Keep covered until serving.
5 Boil beans
- Meanwhile, cook the green beans in a pot of salted boiling water for 3-4 min or until tender.
- Drain once cooked.
6 Serve
- Finely chop the parsley.
- Serve the Baked Seabream with Tomato and Olive Tapenade on a bed of Cauliflower Mash and a side of Green Beans.
- Garnish with the parsley.
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