Prawns and Seabass

with Lemony Garlic Oil and Parsnip Puree

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Instructions

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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.

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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.

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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, 0.75/1/1.5 tsp of the lemon zest, 2/3/4 Tbsp of lemon juice, salt, and pepper and cook for 1 min. Remove the pan from the heat and add the chopped fresh coriander.

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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.

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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

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6 Serve

Divide the parsnip puree among plates. Top with the seabass fillets and prawns. Drizzle with the dressing.

Tips for fussy eaters

Serve the fish and prawns with parsnip puree and a knob of butter.

Pro tip

Dry the prawns and fish with kitchen paper before frying, this will help them crisp up.

This one's fresh and zesty!

Cooking Time: 30 min

Cals 598 · Prot 50 · Carbs 58 · Fat 15

Gluten-Free

Ingredients

Number of people

Seafood

Seabass 330 Grams
Olive oil 2 Tbsp
Prawns 200 Grams
Salt 0.5 Tsp
Black pepper 0.5 Tsp

Puree

Parsnip 2 Pieces
Sour cream 60 Grams
Parmesan 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

This one's fresh and zesty!

Cooking Time: 30 min

Cals 598 · Prot 50 · Carbs 58 · Fat 15

Gluten-Free

Instructions

photo

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.

photo

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.

photo

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, 0.75/1/1.5 tsp of the lemon zest, 2/3/4 Tbsp of lemon juice, salt, and pepper and cook for 1 min. Remove the pan from the heat and add the chopped fresh coriander.

photo

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.

photo

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

photo

6 Serve

Divide the parsnip puree among plates. Top with the seabass fillets and prawns. Drizzle with the dressing.

Tips for fussy eaters

Serve the fish and prawns with parsnip puree and a knob of butter.

Pro tip

Dry the prawns and fish with kitchen paper before frying, this will help them crisp up.

Ingredients

Number of people

Seafood

Seabass 330 Grams
Olive oil 2 Tbsp
Prawns 200 Grams
Salt 0.5 Tsp
Black pepper 0.5 Tsp

Puree

Parsnip 2 Pieces
Sour cream 60 Grams
Parmesan 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
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