Pan-Fried Seabream
with Crushed Potatoes and Salsa Verde
The fresh and zingy Salsa Verde adds amazing flavour to this dish!
Cals 486 · Prot 52 · Carbs 59 · Fat 8
Calorie Smart
30 min
The fresh and zingy Salsa Verde adds amazing flavour to this dish!
Cals 486 · Prot 52 · Carbs 59 · Fat 8
Calorie Smart
Ingredients
Fish
Seabream
6*
330 Grams
Salt
0.3 Tsp
Lemon pepper seasoning
13*15*
4 Grams
Olive oil
1 Tbsp
Sides
Potatoes
600 Grams
Butter
4*
10 Grams
Broccoli
300 Grams
Salsa
Fresh parsley
15 Grams
Spring onion
40 Grams
Fresh chives
15 Grams
Lemon
1 Piece
Garlic cloves
1 Piece
Small red chilli
1 Piece
Salt
0.3 Tsp
Olive oil
3 Tbsp
Allergens
*6 Fish, *13 Mustard, *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) | 2030 / 486 |
| Fats (g) | 8.4 |
| of which saturated (g) | 3.7 |
| Carbohydrates (g) | 59 |
| of which sugars (g) | 8.1 |
| Fibers (g) | 14.8 |
| Proteins (g) | 52 |
| Salt (g) | 0.7 |
*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 Cook potatoes
- Bring a large pot of salted water to the boil.
- Cut the potatoes (skin-on) into bite-sized pieces.
- Boil for 15-20 min.
- Once cooked, add the butter and crush the potatoes with a potato masher.
2 Prep
- Pick and finely chop the parsley.
- Trim and finely chop the spring onions.
- Finely chop the chives.
- Cut the lemon into wedges.
- Peel and finely chop the garlic.
- Deseed and finely chop the red chilli.
3 Mix salsa
- In a bowl, combine the chopped herbs, garlic and chilli with a squeeze of lemon juice and a pinch of salt to taste.
- Add a generous drizzle of olive oil and mix.
- Set aside until serving.
4 Fry fish
- Pat the seabream fillets dry with kitchen paper and season the skin with salt.
- Coat the flesh side in the lemon pepper seasoning.
- Heat a large frying pan over a medium-high heat with a drizzle of oil.
- Add the seabream, skin-side down and fry for 4 min or until crispy. Once crispy, flip and cook for 1-2 min further
5 Cook brocolli
- Meanwhile, bring a pot of water to the boil.
- Separate the broccoli into small florets.
- Cook it in lightly salted boiling water for 3-4 min or until tender.
- Drain once cooked.
6 Serve
- Serve the Pan-Fried Seabream with Crushed Potatoes and Salsa Verde
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