This mildly seasoned seabass is served with layered eggplants in a tomato sauce and topped with fresh yogurt.
Cals 382 · Prot 41 · Carbs 38 · Fat 10
Low Carb
30 min
This mildly seasoned seabass is served with layered eggplants in a tomato sauce and topped with fresh yogurt.
Cals 382 · Prot 41 · Carbs 38 · Fat 10
Low Carb
Ingredients
Seabass
Seabass
6*
330 Grams
Coriander cumin powder
4 Grams
White pepper
2 Grams
Smoked sea salt
2 Grams
Smoked paprika powder
2 Grams
Vegetable oil
1 Tbsp
Eggplant
Eggplant
2 Piece
Vegetable oil
2 Tbsp
Water
100 ML
Tomato passata
200 Grams
Brown sugar
5 Grams
Vegetable stock cube
15*
1 Piece
Garlic onion powder
4 Grams
Fresh parsley
15 Grams
Natural yogurt
4*
170 Grams
Salt
0.5 Tsp
Allergens
*6 Fish, *15 Celery, *4 Milk
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)
1597 / 382
Fats (g)
9.5
of which saturated (g)
3.1
Carbohydrates (g)
38
of which sugars (g)
26.3
Fibers (g)
14.4
Proteins (g)
41.3
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. Slice the eggplant into thin strips length-wise - they should be around 0.5 cm thick. Place the eggplant slices onto a baking tray with a generous drizzle of oil and a pinch of salt. Bake for 15 min or until starting to soften.
2 Tomato sauce
Meanwhile, boil the measuredwater. In a jug or bowl, add the tomatopassata, boiled measuredwater, brownsugar, crumbled stockcube and garliconionpowder. Whisk until everything has dissolved.
3 Marinade
Meanwhile, add the coriandercuminpowder, a pinch of whitepepper(spicy!) and smokedsalt, smokedpaprika, and oil to a large bowl. Mix until combined. Add the seabass to the marinade and turn to coat evenly. Refrigerate.
4 Bake
Finely chop the parsley (reserve some for garnish). Once the eggplant is cooked, layer the pieces in a baking dish with the tomato sauce and freshparsley, starting with a layer of tomatosauce. Bake for 10 min.
5 Fry seabass
Meanwhile, heat a pan over a medium-high heat with a drizzle of oil. Once hot, add the seabass and fry for 2-3 min on each side.
6 Serve
Divide the eggplantbake between plates and garnish with the remaining parsley. Finish with a spoon of yogurt. Serve the seabass alongside.