If you love classic Italian flavours, this one's for you! It's packed with them.
56 Reviews
Cals 443 · Prot 45 · Carbs 32 · Fat 19
Low Carb
40 min
If you love classic Italian flavours, this one's for you! It's packed with them.
56 Reviews
Cals 443 · Prot 45 · Carbs 32 · Fat 19
Low Carb
Ingredients
Seabass
Seabass
6*
330 Grams
Salt
1 Tsp
Vegetable oil
1 Tbsp
Caponata
Walnuts
2*
30 Grams
Eggplant
1 Piece
Small zucchini
1 Piece
Red onion
1 Piece
Olive oil
1 Tbsp
Salt
1 Tsp
Cherry tomatoes
150 Grams
Tomato paste
50 Grams
Water
150 ML
Vegetable stock cube
15*
0.5 Piece
Brown sugar
5 Grams
Green olives
50 Grams
Capers
20 Grams
Black pepper
0.5 Tsp
Fresh basil
15 Grams
Allergens
*6 Fish, *2 Tree Nuts, *15 Celery
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)
1851 / 443
Fats (g)
19.4
of which saturated (g)
3
Carbohydrates (g)
32
of which sugars (g)
16.8
Fibers (g)
12.4
Proteins (g)
44.5
Salt (g)
2.2
*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 Toast
Lightly toast the walnuts in a large, hot dry pan until browned. Transfer to a plate. Reserve the pan.
2 Prep
Meanwhile, chop the eggplant and zucchini into small cubes. Peel and chop the red onion.
3 Fry vegetables
Return the pan to a medium heat with a generous drizzle of oil. Once hot, add the eggplant and zucchini and fry with a pinch of salt for 5 min. Add the onion and fry for 5-7 min further or until the eggplant has browned and softened. Don't hurry this step and don't skimp on the oil.
4 Simmer
Add the cherry tomatoes, tomato paste, measuredwater, 0.5 stockcube, brown sugar, olives, capers and black pepper. Cover with a lid and simmer over a low heat for 10 min. Add a splash of water if needed. Once done, pick the basil leaves into the stew. Season with salt and pepper if needed.
5 Fry seabass
Meanwhile, pat the seabass fillets dry with kitchen paper and season the skin with salt. Heat a second large non-stick pan with a drizzle of vegetable oil over a medium-high heat. Once hot, add the seabass, skin-side down and fry for 4 min or until crispy. Once crispy, flip and cook for 1-2 min further.
Tip!You can tell when white fish is cooked by checking if the flesh flakes easily.
6 Serve
Divide the caponata and seabass among plates. Sprinkle with the toasted walnuts. Drizzle with good quality olive oil and finish with a grind of black pepper.