Mediterranean Seabream
with Quinoa, Herb Dressing and Baby Spinach
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 492 · Prot 54 · Carbs 42 · Fat 14
Low Carb
Calorie Smart
30 min
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 492 · Prot 54 · Carbs 42 · Fat 14
Low Carb
Calorie Smart
Ingredients
Quinoa
White quinoa
100 Grams
Water
200 ML
Vegetable stock cube
15*
1 Piece
Seabass
Seabream
6*
330 Grams
Salt
0.5 Tsp
Vegetable oil
1 Tbsp
Salad
Lemon
1 Piece
Fresh mint
10 Grams
Fresh basil
15 Grams
Garlic cloves
1 Piece
Parmesan
4*
30 Grams
Olive oil
4 Tbsp
Salt
1 Tsp
Black pepper
0.5 Tsp
Baby spinach
60 Grams
Whole almonds
2*
40 Grams
Allergens
*15 Celery, *6 Fish, *4 Milk, *2 Tree Nuts
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) | 2056 / 492 |
| Fats (g) | 13.5 |
| of which saturated (g) | 3.7 |
| Carbohydrates (g) | 42 |
| of which sugars (g) | 5.6 |
| Fibers (g) | 7.6 |
| Proteins (g) | 54.1 |
| Salt (g) | 1.7 |
*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 Quinoa
- Add the quinoa to a bowl, cover with warm water and rinse.
- Drain in a fine sieve.
- Add the measured water to a pot and bring it to a boil.
- Add the quinoa and 0.5 stock cube.
- Cover with a lid, reduce the heat to low and simmer for 15 min or until the liquid is absorbed and the quinoa is tender.
- Transfer to a bowl and refrigerate.
2 Prep
- Meanwhile, wash the lemon thoroughly and grate its zest with a fine blade, taking care to avoid its bitter white pith.
- Pick the mint and basil leaves.
- Peel and chop the garlic.
- Grate the Parmesan.
3 Blend dressing
- Add the Parmesan, mint, basil, garlic, a very generous squeeze of lemon juice, the lemon zest, olive oil, salt and pepper to a food processor.
- Blend until smooth.
Tip! Firmly roll the lemon on the work surface before slicing it. This will help release more of its juices.
4 Fry
- Pat the seabream fillets dry with kitchen paper and season the skin with salt.
- Heat a large non-stick pan with a drizzle of oil over medium-high heat.
- Once hot, fry the seabream, skin-side down for 4 min or until crispy.
- Once crispy, flip and cook for 1-2 min further.
5 Assemble
- Meanwhile, toss the drained and cooled quinoa, baby spinach and almonds in the dressing.
6 Serve
- Serve the Seabream over the Herby Quinoa Salad.
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