Provencale Baked Seabass

with Steamed Broccoli
Provencale refers to dishes cooked in a sauce made with tomatoes, garlic and olive oil.
3,144 Reviews
Cals 391 · Prot 40 · Carbs 31 · Fat 14
Low Carb
Calorie smart
Try Hello Chef Now
35 min
Provencale Baked Seabass with Steamed Broccoli
Provencale refers to dishes cooked in a sauce made with tomatoes, garlic and olive oil.
3,144 Reviews
Cals 391 · Prot 40 · Carbs 31 · Fat 14
Low Carb
Calorie smart
Try Hello Chef Now
Download PDF
Ingredients
Number of People:
Baked seabass
Seabass 6*
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 4*5*9*15*
0.5 Piece
Salt
0.5 Tsp
Black pepper
0.5 Tsp
Salted butter 4*
20 Grams
Fresh parsley
15 Grams
Side
Broccoli
300 Grams
To Serve
Lemon
1 Piece

Allergens

*6 Fish, *4 Milk, *5 Eggs, *9 Soya, *15 Celery
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) 1630 / 391
Fats (g) 14.4
of which saturated (g) 7.3
Carbohydrates (g) 31
of which sugars (g) 11.9
Fibers (g) 9.7
Proteins (g) 40.1
Salt (g) 1.7
*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

Simmer

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 with a pinch of salt for 5 min. Add the garlic and cook for 1 min further. Add the cherry tomatoes, measured water, 0.5/1/1 stock cube, salt and pepper. Simmer, covered, for 15 min or until the tomatoes have broken down and released their juices.
Fry

2 Fry

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

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.
Tip! In a rush? Fry the fish in butter while the vegetables are baking.
Steam

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.
Serve

5 Serve

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