Pan-fried Seabream

Name: Pan-fried Seabream with Roasted Pepper Hummus and Veg
Total time: 30 min
Yield: 2, 3 or 4 people
Ingredients: 330 Grams of Seabream; 1 Tbsp of Vegetable oil; 1 Tsp of Salt; 1 Piece of Red pepper; 2 Piece of Small zucchini; 1 Piece of Carrot; 1 Piece of Red onion; 2 Tbsp of Olive oil; 1 Tsp of Salt; 1 Tsp of Black pepper; 225 Grams of Red pepper hummus; 15 Grams of Fresh basil

with Roasted Pepper Hummus and Veg

This recipe is based on the Mediterranean diet which is more of an eating pattern than a strict diet. It’s based on research stating that people living in Mediterranean countries live longer!

238 Reviews

Cals 561 · Prot 50 · Carbs 41 · Fat 24

Low Carb

Calorie Smart

30 min

Pan-fried Seabream with Roasted Pepper Hummus and Veg

This recipe is based on the Mediterranean diet which is more of an eating pattern than a strict diet. It’s based on research stating that people living in Mediterranean countries live longer!

238 Reviews

Cals 561 · Prot 50 · Carbs 41 · Fat 24

Low Carb

Calorie Smart

Ingredients

Seabream

Seabream 6*

330 Grams

Vegetable oil

1 Tbsp

Salt

0.5 Tsp

Roasted vegetables

Red pepper

1 Piece

Small zucchini

2 Piece

Carrot

1 Piece

Red onion

1 Piece

Olive oil

2 Tbsp

Salt

0.5 Tsp

Black pepper

0.5 Tsp

To serve

Red pepper hummus 3*

225 Grams

Fresh basil

15 Grams

Allergens

*6 Fish, *3 Sesame Seeds

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)	2347 / 561
Fats (g)	24.1
of which saturated (g)	2.8
Carbohydrates (g)	41
of which sugars (g)	14.6
Fibers (g)	10.7
Proteins (g)	50.4
Salt (g)	1.9

*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 Prep

Preheat the oven to 200°C/180°C fan. Roughly chop the peppers and zucchinis. Peel and roughly chop the carrots. Peel and slice the red onions into wedges. Add the peppers, onions, zucchinis and carrots to a lined baking tray. Drizzle with olive oil and season generously with salt. Roast for 25 min until browned and tender.

2 Fry

Once the vegetables have been in the oven for 15 min, heat a pan over a medium-high heat with a drizzle of oil. Pat the seabream fillets dry with kitchen paper and season the skin with salt. Once hot, add the seabream, skin-side down and fry for 4 min or until crispy. Once crispy, flip and cook for 1-2 min further.