Easy Pan-fried Seabass

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!
Cals 563 · Prot 41 · Carbs 32 · Fat 30
Low-Carb
Calorie smart
Try Hello Chef Now
30 min
photo
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!
Cals 563 · Prot 41 · Carbs 32 · Fat 30
Low-Carb
Calorie smart
Try Hello Chef Now
Download PDF
Ingredients
Number of People:
Seabass
Seabass
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
225 Grams
Fresh basil
15 Grams

Tips for fussy eaters

Add some potatoes for a carby version!

Pro tip

Keep your knives sharp! This is a great opportunity to work on your knife skills.

Before you start

Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.

Instructions

photo

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, onionszucchinis and carrots to a lined baking tray. Drizzle with olive oil and season generously with salt. Roast for 25 min until browned and tender.
photo

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 seabass fillets dry with kitchen paper and season the skin with salt. 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.
photo

3 Serve

Serve the seabass over the roasted onions, carrots, red peppers and zucchinis with the hummus to the side. Garnish with the fresh basil leaves. 

Tips for fussy eaters

Add some potatoes for a carby version!

Pro tip

Keep your knives sharp! This is a great opportunity to work on your knife skills.

Allergens

May contain the following items and their products: crustaceans, peanuts, soybeans, cree nuts, sesame seeds, fish, eggs, milk, gluten, celery, mustard, sulphur dioxide and sulphites.

More recipes like this

Green Four Veg Risotto
with Pesto
9 oz Fillet Steak in Cajun Butter
with Prawn Jambalaya
Chicken Meatball Pho Soup
Leave now
You're just clicks away from creating your order. Do you want to leave and go to the home page?
Subscribe to our newsletter
Follow us
Made with for UAE
© Copyright 2021 Hello Chef All rights reserved ·
Terms of Service & Privacy Policy
Subscribe to our newsletter
See Our Google Reviews
Follow us
Made with for UAE
© Copyright 2021 Hello Chef All rights reserved · Terms of Service & Privacy Policy