Provencale Baked Seabass

with Steamed Broccoli
Provencale refers to dishes cooked in a sauce made with tomatoes, garlic and olive oil.
Cals 337 · Prot 37 · Carbs 19 · Fat 13
Low-Carb
Calorie smart
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35 min
Provencale Baked Seabass with Steamed Broccoli
Provencale refers to dishes cooked in a sauce made with tomatoes, garlic and olive oil.
Cals 337 · Prot 37 · Carbs 19 · Fat 13
Low-Carb
Calorie smart
Try Hello Chef Now
Download PDF
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

Tips for fussy eaters

Serve with rice or mashed potatoes!

Pro tip

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

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 for 3-5 min. Add the garlic and cook for 1 min further. Add the cherry tomatoesmeasured water, 0.5/1/1 stock cubesalt and pepper. Simmer, covered, for 15 min or until the tomatoes have broken down and released their juices. 
Fry

2 Fry

Meanwhile, wash and 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.
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.

Tips for fussy eaters

Serve with rice or mashed potatoes!

Pro tip

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

Allergens

May contain the following items and their products: crustaceans, peanuts, soybeans, tree nuts, sesame seeds, fish, eggs, milk, gluten, celery, mustard, sulphur dioxide and sulphites.
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