Cajun Seabream
with Cheesy Polenta and Charred Veg
Cajun cuisine hails from Louisiana and is a wonderful blend of Native American, West African, Caribbean, and French cooking styles and flavours.
Cals 503 · Prot 51 · Carbs 51 · Fat 14
Calorie Smart
25 min
Cajun cuisine hails from Louisiana and is a wonderful blend of Native American, West African, Caribbean, and French cooking styles and flavours.
Cals 503 · Prot 51 · Carbs 51 · Fat 14
Calorie Smart
Ingredients
Seabream
Seabream
6*
330 Grams
Cajun spice
6 Grams
Dried oregano
2 Grams
Salt
0.5 Tsp
Black pepper
0.5 Tsp
Olive oil
0.5 Tbsp
Vegetables
Olive oil
0.5 Tbsp
Green beans
150 Grams
Red pepper
1 Piece
Salt
0.3 Tsp
Black pepper
0.3 Tsp
Polenta
Water
400 ML
Polenta
80 Grams
Potato Seasoning
5 Grams
Salt
0.3 Tsp
Black pepper
0.3 Tsp
Butter
4*
10 Grams
Grated Parmesan
4*
30 Grams
To serve
Lime
1 Piece
Fresh coriander
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) | 2109 / 503 |
| Fats (g) | 13.6 |
| of which saturated (g) | 3.6 |
| Carbohydrates (g) | 51 |
| of which sugars (g) | 7.1 |
| Fibers (g) | 6.9 |
| Proteins (g) | 51.1 |
| Salt (g) | 0.6 |
*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 polenta
- In a small pot, bring the measured water to a boil.
- Lower the heat to medium, and using a whisk, slowly mix in the polenta and vegetable seasoning.
- Whisk for 3-4 min until the polenta starts to bubble and thicken.
- Cook for another 5-7 min until the polenta is smooth without much grit, stirring regularly.
- Once thickened, use a spatula to stir in the butter and grated parmesan.
- Adjust seasoning to taste.
2 Prep vegetables
- While the polenta is cooking, trim and cut the beans into thirds.
- Deseed and roughly chop the red pepper into bite-sized pieces.
- Slice the lime into wedges.
- Pick the leaves of the coriander and discard the stems.
3 Fry vegetables
- Heat a large non-stick pan over high heat and add a drizzle of oil.
- Once hot, add the green beans and red pepper and a pinch of salt and pepper.
- Fry for 3-4 min until slightly charred, tossing regularly.
- Remove from the heat and reserve the pan.
4 Prep fish
- Combine the cajun spice (spicy!), oregano and a pinch of salt and pepper.
- Coat the seabream in the cajun spice mix but don't coat the skin.
Tip! Can't handle the heat? Go easy on the spice!
5 Fry fish
- Return the reserved pan to medium heat with another drizzle of oil.
- Once hot, add the seabream skin-side down.
- Fry for 4 min or until crispy.
- Once crispy, flip.
- Cook for 1-2 min further.
6 Serve
- Serve the Cajun Seabream with Cheesy Polenta and Charred Veg.
- Squeeze over some lime juice and scatter the coriander.
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