Provencale Baked Seabass

with Steamed Broccoli

photo
low-carb
Share!
low-carb
Share!

Instructions

photo

1 Simmer

Preheat the oven to 200°C/180°C fan. Peel and chop the onion and garlic. Heat a pan over a medium heat with the olive oil. Fry the onion for 3-5 min. Add the garlic and cook for 1 min further. Add the cherry tomatoesmeasured waterchicken stock cubesalt and pepper. Simmer for 15 min or until the tomatoes have broken down and released their juices. 

photo

2 Fry

Meanwhile, wash and chop the parsley. Place the seabass in an oiled baking dish and season with salt and pepper. Set aside. 

photo

3 Bake

After 15 min, add the butter and chopped parsley to the tomatoes. Pour the lot over the seabass. Bake for 15 min or until the seabass is cooked through.

photo

4 Steam

Meanwhile, rinse the broccoli and separate it into florets. Cook the broccoli florets in a pot of salted boiling water for 5 min or until tender. Drain once cooked.

photo

5 Serve

Finish the seabass with a squeeze of lemon juice. Serve the broccoli to the side.

Tips for fussy eaters

Serve with rice or mashed potatoes!

Pro tip

If in a rush? Fry the fish in butter while the vegetables are baking.

Provencale denotes a dish cooked in a sauce made with tomatoes, garlic and olive oil.

Cooking Time: 35 min

Cals 344 · Prot 37 · Carbs 21 · Fat 13

Ingredients

Number of people

Baked seabass

Seabass 330 Grams
Salt 0.5 Tsp
Black pepper 0.5 Tsp
Red onion 1 Piece
Garlic cloves 2 Piece
Olive oil 1 Tbsp
Cherry tomatoes 250 Grams
Water 100 ML
Chicken stock cube 0.5 Piece
Salt 0.5 Tsp
Black pepper 0.5 Tsp
Salted butter 20 Grams
Fresh parsley 15 Grams

Side

Broccoli 300 Grams

To Serve

Lemon 1 Piece

Provencale denotes a dish cooked in a sauce made with tomatoes, garlic and olive oil.

Cooking Time: 35 min

Cals 344 · Prot 37 · Carbs 21 · Fat 13

Instructions

photo

1 Simmer

Preheat the oven to 200°C/180°C fan. Peel and chop the onion and garlic. Heat a pan over a medium heat with the olive oil. Fry the onion for 3-5 min. Add the garlic and cook for 1 min further. Add the cherry tomatoesmeasured waterchicken stock cubesalt and pepper. Simmer for 15 min or until the tomatoes have broken down and released their juices. 

photo

2 Fry

Meanwhile, wash and chop the parsley. Place the seabass in an oiled baking dish and season with salt and pepper. Set aside. 

photo

3 Bake

After 15 min, add the butter and chopped parsley to the tomatoes. Pour the lot over the seabass. Bake for 15 min or until the seabass is cooked through.

photo

4 Steam

Meanwhile, rinse the broccoli and separate it into florets. Cook the broccoli florets in a pot of salted boiling water for 5 min or until tender. Drain once cooked.

photo

5 Serve

Finish the seabass with a squeeze of lemon juice. Serve the broccoli to the side.

Tips for fussy eaters

Serve with rice or mashed potatoes!

Pro tip

If in a rush? Fry the fish in butter while the vegetables are baking.

Ingredients

Number of people

Baked seabass

Seabass 330 Grams
Salt 0.5 Tsp
Black pepper 0.5 Tsp
Red onion 1 Piece
Garlic cloves 2 Piece
Olive oil 1 Tbsp
Cherry tomatoes 250 Grams
Water 100 ML
Chicken stock cube 0.5 Piece
Salt 0.5 Tsp
Black pepper 0.5 Tsp
Salted butter 20 Grams
Fresh parsley 15 Grams

Side

Broccoli 300 Grams

To Serve

Lemon 1 Piece
opened box

Making your mouth water?

Hello, flavor! Get all you need to whip up delicious meals right to your door.

Discover Our Boxes

You might also like...