Greek Crumbed Seabream
with Roasted Vegetables and Chunky Salsa
Fresh, bright and packed with goodness!
Cals 516 · Prot 50 · Carbs 58 · Fat 12
Family Friendly
Tips for Kids
Calorie Smart
45 min
Fresh, bright and packed with goodness!
Cals 516 · Prot 50 · Carbs 58 · Fat 12
Family Friendly
Tips for Kids
Calorie Smart
Ingredients
Sea bream
Seabream
6*
330 Grams
Small red chilli
1 Piece
Lemon
1 Piece
Crispy onions
20 Grams
Dried oregano
2 Grams
Garlic onion powder
4 Grams
Salt
0.5 Tsp
Panko bread crumbs
10*11*12*
15 Grams
Olive oil
1 Tbsp
Salsa
Cherry tomatoes
150 Grams
Fresh parsley
15 Grams
Cucumber
1 Piece
Kalamata olives
40 Grams
Olive oil
1 Tbsp
Salt
0.5 Tsp
Roasted Veg
Potatoes
450 Grams
Red pepper
1 Piece
Small zucchini
1 Piece
Olive oil
1 Tbsp
Salt
0.5 Tsp
Black pepper
0.5 Tsp
Allergens
*6 Fish, *10 Wheat, *11 Gluten, *12 Lupin
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) | 2162 / 516 |
| Fats (g) | 12 |
| of which saturated (g) | 2 |
| Carbohydrates (g) | 58 |
| of which sugars (g) | 11.5 |
| Fibers (g) | 12.9 |
| Proteins (g) | 50.3 |
| 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.
- Cut the potatoes (skin on) into bite-sized pieces.
- Deseed and chop the red pepper into bite-sized pieces.
- Chop the zucchini into half circle pieces.
- Remove the seeds from the red chilli (spicy!) and finely slice.
- Zest the lemon (saving the juice for the salsa).
Tip! If cooking for kids, keep some of the raw red pepper and zucchini for serving.
2 Roast vegetables
- Place potatoes, red pepper and zucchini onto a lined baking tray.
- Drizzle with olive oil and sprinkle with salt and pepper.
- Roast for 18-20 min.
Tip! If the red peppers and zucchini are cooking too fast, remove them from the oven and leave the potatoes to cook for the remaining time.
3 Make crumb
- To a bowl, add the crispy onions and slightly crush to form a rough crumb.
- Mix the crispy onions with lemon zest, chilli (spicy!), dried oregano, garlic onion powder and salt.
- Add the bread crumbs and slowly drizzle in the olive oil, mixing well to form a wet crumb.
4 Bake seabream
- Drain the seabream fillets over a sink.
- Sprinkle generously with salt and a squeeze of lemon juice.
- Leave for 1-2 min, then rinse under cold water and pat dry with kitchen paper.
- Place the seabream on the same tray as the veg and spoon topping evenly over the fish.
- Return the tray to the oven.
- Bake for a further 8-10 min.
Tip! If cooking for kids, keep some of the fish plain.
5 Make salsa
- Meanwhile, cut the cherry tomatoes into quarters.
- Finely chop the parsley.
- Chop cucumber into quarter circle pieces.
- Slice the olives into rounds.
- Cut the lemon into wedges.
- To a bowl, squeeze in the juice of the lemon and add the olive oil.
- Add the tomatoes, parsley, cucumber and olives.
- Mix well and season with salt to taste.
Tip! If cooking for kids, keep some of the tomato and cucumber separate for serving.
6 Serve
- Serve the Greek Crumbed Seabream with Roasted Vegetables with Chunky Salsa spooned over the fish.
- Serve with any remaining lemon on the side.
Tip! If cooking for kids, serve the plain fish, raw zucchini, peppers, tomatoes and cucumber. Serve with the potatoes on the side.
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