Fried Seabream

with Basmati, Fried Tomatoes and Cauliflower Cream

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Instructions

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1 Cook rice

Rinse the rice and cook it in cold water using the rice: water ration 1:2. Once the water boils, reduce the heat and cover. Let it simmer for 15 minutes or until the water is absorbed.

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2 Cook cauliflower

Boil water with a vegetable stock cube in a large pot. Cut the cauliflower into small florets and cook it covered, for 7 minutes or until cauliflower is fork tender. Drain and blitz smooth with a food processor and if necessary add salt and pepper for flavour.

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3 Fry tomatoes

Cut the tomatoes in half. Heat a spoon of oil on a large pan and place the tomatoes cut side down on the pan and fry for 3-4 minutes at medium heat. Turn them around, season with oregano, salt and pepper and continue frying for another 3 minutes. Transfer to a plate and cover to keep warm.

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4 Fry fish

Fry the fish on a large nonstick pan using a spoon of oil or butter. You can use the same pan as for the tomatoes and you will have a beautiful colour on your fish. Start skin side down at high temperature and bring down to medium after 2 minutes. Cook for 4-5 minutes per side and season with lemon, salt and pepper. Serve on top of the rice with the cauliflower sauce and the juicy tomatoes.

Tips for fussy eaters

Serve the fish on top of rice with a side of cauliflower cream.

Pro tip

This kind of cauliflower cream is also ideal on a pasta. Use instead of cream in an Alfredo for example.

A complete fish dinner, texture, flavour, colour. Yum! Bon appetit!

Cooking Time: 25 min

Cals 580 · Prot 38.6 · Carbs 89.7 · Fat 4.6

Ingredients

Number of people

Rice

Basmati rice 200.00 Grams

Cauliflower sauce

Vegetable stock cube 0.50 Pieces
Cauliflower 300.00 Grams

Tomato side dish

Tomatoes 2.00 Pieces
Olive oil 1.00 Tbsp
Dried oregano 2.00 Grams
Salt 0.50 Tsp
Black pepper 0.25 Tsp

Fish

Seabream 400.00 Grams
Olive oil 0.50 Tbsp
Lemon 1.00 Pieces
Salt 1.00 Tsp
Black pepper 0.50 Tsp

A complete fish dinner, texture, flavour, colour. Yum! Bon appetit!

Cooking Time: 25 min

Cals 580 · Prot 38.6 · Carbs 89.7 · Fat 4.6

Instructions

photo

1 Cook rice

Rinse the rice and cook it in cold water using the rice: water ration 1:2. Once the water boils, reduce the heat and cover. Let it simmer for 15 minutes or until the water is absorbed.

photo

2 Cook cauliflower

Boil water with a vegetable stock cube in a large pot. Cut the cauliflower into small florets and cook it covered, for 7 minutes or until cauliflower is fork tender. Drain and blitz smooth with a food processor and if necessary add salt and pepper for flavour.

photo

3 Fry tomatoes

Cut the tomatoes in half. Heat a spoon of oil on a large pan and place the tomatoes cut side down on the pan and fry for 3-4 minutes at medium heat. Turn them around, season with oregano, salt and pepper and continue frying for another 3 minutes. Transfer to a plate and cover to keep warm.

photo

4 Fry fish

Fry the fish on a large nonstick pan using a spoon of oil or butter. You can use the same pan as for the tomatoes and you will have a beautiful colour on your fish. Start skin side down at high temperature and bring down to medium after 2 minutes. Cook for 4-5 minutes per side and season with lemon, salt and pepper. Serve on top of the rice with the cauliflower sauce and the juicy tomatoes.

Tips for fussy eaters

Serve the fish on top of rice with a side of cauliflower cream.

Pro tip

This kind of cauliflower cream is also ideal on a pasta. Use instead of cream in an Alfredo for example.

Ingredients

Number of people

Rice

Basmati rice 200.00 Grams

Cauliflower sauce

Vegetable stock cube 0.50 Pieces
Cauliflower 300.00 Grams

Tomato side dish

Tomatoes 2.00 Pieces
Olive oil 1.00 Tbsp
Dried oregano 2.00 Grams
Salt 0.50 Tsp
Black pepper 0.25 Tsp

Fish

Seabream 400.00 Grams
Olive oil 0.50 Tbsp
Lemon 1.00 Pieces
Salt 1.00 Tsp
Black pepper 0.50 Tsp
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