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!
761 Reviews
Cals 553 · Prot 44 · Carbs 41 · Fat 26
Low-Carb
Calorie smart
Try Hello Chef Now
30 min
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!
761 Reviews
Cals 553 · Prot 44 · Carbs 41 · Fat 26
Low-Carb
Calorie smart
Try Hello Chef Now
Download PDF
Ingredients
Number of People:
Seabass
Seabass 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.

Before you start

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

Instructions

Prep

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.
Fry

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.
Serve

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.
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