Prawns and Seabass

Name: Prawns and Seabass with Lemony Garlic Oil and Parsnip Puree
Total time: 30 min
Yield: 2, 3 or 4 people
Ingredients: 330 Grams of Seabass; 2 Tbsp of Olive oil; 200 Grams of Prawns; 1 Tsp of Salt; 1 Tsp of Black pepper; 2 Pieces of Parsnip; 60 Grams of Sour cream; 30 Grams of Parmesan; 1 Tsp of Salt; 1 Tsp of Black pepper; 1 Pieces of Shallots; 2 Pieces of Garlic cloves; 1 Pieces of Lemon; 15 Grams of Fresh coriander; 3 Tbsp of Olive oil; 1 Tsp of Salt; 1 Tsp of Black pepper

with Lemony Garlic Oil and Parsnip Puree

This one's fresh and zesty!

Cals 474 · Prot 26 · Carbs 72 · Fat 12

Gourmet

Chef's choice

Low Carb

30 min

Prawns and Seabass with Lemony Garlic Oil and Parsnip Puree

This one's fresh and zesty!

Cals 474 · Prot 26 · Carbs 72 · Fat 12

Gourmet

Chef's choice

Low Carb

Ingredients

Seafood

Seabass 6*

330 Grams

Olive oil

2 Tbsp

Prawns 7*

200 Grams

Salt

0.5 Tsp

Black pepper

0.5 Tsp

Puree

Parsnip

2 Pieces

Sour cream 4*

60 Grams

Parmesan 4*

30 Grams

Salt

0.5 Tsp

Black pepper

0.5 Tsp

Dressing

Shallots

1 Piece

Garlic cloves

2 Pieces

Lemon

1 Piece

Fresh coriander

15 Grams

Olive oil

3 Tbsp

Salt

0.5 Tsp

Black pepper

0.5 Tsp

Allergens

*6 Fish, *7 Crustaceans, *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)	1985 / 474
Fats (g)	12.3
of which saturated (g)	6.4
Carbohydrates (g)	72
of which sugars (g)	20.8
Fibers (g)	18.5
Proteins (g)	25.8
Salt (g)	0.6

*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 Make puree

Peel and chop the parsnips into bite-size pieces. Cook the parsnips in a pot of salted boiling water for 12-15 min until tender. Once cooked, drain and return them to the pot. Add the sour cream and grated Parmesan. Puree or mash until smooth. Season with salt and pepper. Keep covered until serving.

2 Prep dressing

Meanwhile, peel and finely chop the shallots and garlic. Wash the lemon thoroughly and grate its zest with a fine blade, taking care to avoid its bitter white pith. Chop the coriander finely.

3 Make dressing

Heat a non-stick pan over a medium heat with a drizzle of olive oil. Once hot, add the shallots with a pinch of salt and cook for 2 min. Add the garlic and cook for 1 min. Add another drizzle of olive oil, 0.75 tsp of the lemon zest, 2 Tbsp of lemon juice, salt, and pepper and cook for 1 min. Remove the pan from the heat and add the chopped fresh coriander.

4 Fry prawns

Heat a second non-stick pan over a medium-high heat with a drizzle of olive oil. Once hot, add the prawns and cook for 2-3 min until pink. Season with salt and pepper. Transfer the prawns to a plate and set aside in a warm place.

5 Serve

Return the pan to a medium-high heat with a drizzle of olive oil. Add the seabass fillets, skin-down, and fry for 4 min. Flip, then fry for 1-2 min further. Season with salt and pepper.