Mediterranean-style Seabass with White Bean Puree

Name: Mediterranean-style Seabass with White Bean Puree and Roasted Grape Salad
Total time: 30 min
Yield: 2, 3 or 4 people
Ingredients: 330 Grams of Seabass; 1 Tsp of Salt; 1 Tbsp of Vegetable oil; 1 Piece of Shallots; 240 Grams of White beans; 30 Grams of Parmesan; 2 Tbsp of Olive oil; 1 Tsp of Salt; 1 Piece of Lemon; 1 Tsp of Black pepper; 20 Grams of Butter; 200 Grams of Red grapes; 1 Tbsp of Olive oil; 15 ML of Balsamic vinegar; 1 Tsp of Salt; 1 Tsp of Black pepper; 15 Grams of Honey; 40 Grams of Rocket

and Roasted Grape Salad

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!

57 Reviews

Cals 549 · Prot 46 · Carbs 52 · Fat 18

Low Carb

Calorie Smart

30 min

Mediterranean-style Seabass with White Bean Puree and Roasted Grape Salad

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!

57 Reviews

Cals 549 · Prot 46 · Carbs 52 · Fat 18

Low Carb

Calorie Smart

Ingredients

Seabass

Seabass 6*

330 Grams

Salt

0.5 Tsp

Vegetable oil

1 Tbsp

White bean puree

Shallots

1 Piece

White beans

240 Grams

Parmesan 4*

30 Grams

Olive oil

2 Tbsp

Salt

0.5 Tsp

Lemon

1 Piece

Black pepper

0.5 Tsp

Butter 4*

20 Grams

Salad

Red grapes

200 Grams

Olive oil

1 Tbsp

Balsamic vinegar 14*

15 ML

Salt

0.5 Tsp

Black pepper

0.5 Tsp

Honey

15 Grams

Rocket

40 Grams

Allergens

*6 Fish, *4 Milk, *14 Sulphur Dioxide

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)	2288 / 549
Fats (g)	18.3
of which saturated (g)	9.8
Carbohydrates (g)	52
of which sugars (g)	27.5
Fibers (g)	10.4
Proteins (g)	46.4
Salt (g)	1.3

*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 Bake

Preheat the oven to 200°C/180°C fan. Place the grapes onto a lined baking tray. Drizzle with olive oil and the balsamic vinegar. Sprinkle with a pinch of salt and pepper. Bake for 10 min. Once the grapes have been in the oven for 10 min, drizzle with the honey and roast for 5 min further.

2 Prep

Meanwhile, peel and finely chop the shallots Drain and rinse the white beans. Grate the Parmesan.

3 Blitz

Heat a large pan over a medium heat with a drizzle of olive oil. Cook the shallots for 5 min or until soft with a pinch of salt. Add the beans and cook for 4 min. Add the lot to a food processor with the butter, grated parmesan and a squeeze of lemon juice. Wipe the pan clean and reserve it. Blitz and season with salt and pepper.

4 Fry

Meanwhile, pat the seabass fillets dry with kitchen paper and season the skin with salt. Return the reserved pan with a drizzle of vegetable 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 1-2 min further.

5 Serve

In a bowl, combine a drizzle of olive oil and a pinch of salt. Toss the rocket and grapes in the bowl. Serve the seabass with the white bean puree and roasted grape salad to the side.

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