Pan-fried Seabream
with Roasted Pepper Hummus and Veg
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 561 · Prot 50 · Carbs 41 · Fat 24
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 561 · Prot 50 · Carbs 41 · Fat 24
Low Carb
Calorie Smart
Ingredients
Seabream
Seabream
6*
330 Grams
Vegetable oil
1 Tbsp
Salt
0.5 Tsp
Roasted vegetables
Red pepper
1 Piece
Small zucchini
2 Piece
Carrot
1 Piece
Red onion
1 Piece
Olive oil
2 Tbsp
Salt
0.5 Tsp
Black pepper
0.5 Tsp
To serve
Red pepper hummus
3*
225 Grams
Fresh basil
15 Grams
Allergens
*6 Fish, *3 Sesame Seeds
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) | 2347 / 561 |
| Fats (g) | 24.1 |
| of which saturated (g) | 2.8 |
| Carbohydrates (g) | 41 |
| of which sugars (g) | 14.6 |
| Fibers (g) | 10.7 |
| Proteins (g) | 50.4 |
| 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.
- Roughly chop the peppers and zucchinis.
- Peel and roughly chop the carrots.
- Peel and slice the red onions into wedges.
- Add the peppers, onions, zucchinis and carrots to a lined baking tray.
- Drizzle with olive oil and season generously with salt.
- Roast for 25 min until browned and tender.
2 Fry
- Once the vegetables have been in the oven for 15 min, heat a pan over a medium-high heat with a drizzle of oil.
- Pat the seabream fillets dry with kitchen paper and season the skin with salt.
- Once hot, add the seabream, skin-side down.
- Fry for 4 min or until crispy.
- Once crispy, flip.
- Cook for 1-2 min further.
3 Pick basil
- Meanwhile, pick the basil leaves and discard the stems.
4 Serve
- Serve the Pan-fried Seabream with Roasted Pepper Hummus and Veg.
- Garnish with the fresh basil leaves.
Leave now
You're just clicks away from creating your order. Do you want to leave and go to the home page?