Indian Sea Bass

with Gunpowder Potatoes and Green Beans

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Instructions

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1 Boil potatoes

Preheat the oven to 220°C/200°C fan. Thoroughly wash the potatoes. Chop them into bite-size pieces. Cook them in a pot of salted boiling water for 15 min or until tender. Once cooked, drain and leave them to steam dry in a colander.

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2 Make oil

Meanwhile, finely chop the spring onion. Heat a pan over a medium heat with a generous drizzle of oil. Once hot, add the coriander seedscumin seeds and chilli flakes (spicy!). Fry for 1-2 min.

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3 Bake potaoes

Place the drained potatoes on a baking tray and crush them with a fork. Season with salt. Bake in the oven for 15 min. After 15 min, pour the oil over the potatoes, sprinkle with the spring onions, toss and bake for 5-10 min further or until crisp. Once crisp, remove the tray from the oven, squeeze the lime juice over and tumble with the fresh coriander leaves. 

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4 Boil green beans

Meanwhile, trim the green beans and cook them in a pot of salted boiling water for 3-4 min or until tender. Drain once cooked. 

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5 Fry sea bass

Pat the seabass dry and season on both sides with the curry powder and a pinch of salt. Heat a pan with a drizzle of oil over a medium-high heat. Once hot, add the seabass, skin-side down and fry for 4 min or until crispy. Once crispy, flip and cook for 1 min further. 

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6 Serve

Serve the seabass over the gunpowder potatoes with the green beans and a dollop of yogurt to the side.

Tips for fussy eaters

Go easy on the chilli!

Pro tip

You can tell when white fish is cooked by checking if the flesh flakes easily.

Although potatoes and chillies are two of India's most-used ingredients, they were only introduced to the country in the early 17th century by the Portuguese!

Cooking Time: 40 min

Cals 464 · Prot 42 · Carbs 58 · Fat 8

Gluten-Free

Ingredients

Number of people

Seabass

Seabass 330 Grams
Curry powder 4 Grams
Salt 0.5 Tsp
Vegetable oil 1 Tbsp

Potatoes

New potatoes 500 Grams
Salt 0.5 Tsp
Spring onion 40 Grams
Vegetable oil 1 Tbsp
Coriander seeds 2 Grams
Cumin seeds 2 Grams
Chilli flakes 2 Grams
Lime 1 Piece
Fresh coriander 15 Grams

Sides

Green beans 250 Grams
Salt 0.5 Tsp
Natural yogurt 170 Grams

Although potatoes and chillies are two of India's most-used ingredients, they were only introduced to the country in the early 17th century by the Portuguese!

Cooking Time: 40 min

Cals 464 · Prot 42 · Carbs 58 · Fat 8

Gluten-Free

Instructions

photo

1 Boil potatoes

Preheat the oven to 220°C/200°C fan. Thoroughly wash the potatoes. Chop them into bite-size pieces. Cook them in a pot of salted boiling water for 15 min or until tender. Once cooked, drain and leave them to steam dry in a colander.

photo

2 Make oil

Meanwhile, finely chop the spring onion. Heat a pan over a medium heat with a generous drizzle of oil. Once hot, add the coriander seedscumin seeds and chilli flakes (spicy!). Fry for 1-2 min.

photo

3 Bake potaoes

Place the drained potatoes on a baking tray and crush them with a fork. Season with salt. Bake in the oven for 15 min. After 15 min, pour the oil over the potatoes, sprinkle with the spring onions, toss and bake for 5-10 min further or until crisp. Once crisp, remove the tray from the oven, squeeze the lime juice over and tumble with the fresh coriander leaves. 

photo

4 Boil green beans

Meanwhile, trim the green beans and cook them in a pot of salted boiling water for 3-4 min or until tender. Drain once cooked. 

photo

5 Fry sea bass

Pat the seabass dry and season on both sides with the curry powder and a pinch of salt. Heat a pan with a drizzle of oil over a medium-high heat. Once hot, add the seabass, skin-side down and fry for 4 min or until crispy. Once crispy, flip and cook for 1 min further. 

photo

6 Serve

Serve the seabass over the gunpowder potatoes with the green beans and a dollop of yogurt to the side.

Tips for fussy eaters

Go easy on the chilli!

Pro tip

You can tell when white fish is cooked by checking if the flesh flakes easily.

Ingredients

Number of people

Seabass

Seabass 330 Grams
Curry powder 4 Grams
Salt 0.5 Tsp
Vegetable oil 1 Tbsp

Potatoes

New potatoes 500 Grams
Salt 0.5 Tsp
Spring onion 40 Grams
Vegetable oil 1 Tbsp
Coriander seeds 2 Grams
Cumin seeds 2 Grams
Chilli flakes 2 Grams
Lime 1 Piece
Fresh coriander 15 Grams

Sides

Green beans 250 Grams
Salt 0.5 Tsp
Natural yogurt 170 Grams
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