Provencale Baked Seabream

Name: Provencale Baked Seabream with Steamed Broccoli
Total time: 35 min
Yield: 2, 3 or 4 people
Ingredients: 330 Grams of Seabass; 1 Tsp of Salt; 1 Tsp of Black pepper; 1 Pieces of Red onion; 2 Pieces of Garlic cloves; 1 Tbsp of Olive oil; 250 Grams of Cherry tomatoes; 100 ML of Water; 1 Pieces of Chicken stock cube; 1 Tsp of Salt; 1 Tsp of Black pepper; 20 Grams of Butter; 15 Grams of Fresh parsley; 300 Grams of Broccoli; 1 Pieces of Lemon

with Steamed Broccoli

Provencale refers to dishes cooked in a sauce made with tomatoes, garlic and olive oil.

922 Reviews

Cals 391 · Prot 40 · Carbs 31 · Fat 14

Low Carb

Calorie Smart

35 min

Provencale Baked Seabream with Steamed Broccoli

Provencale refers to dishes cooked in a sauce made with tomatoes, garlic and olive oil.

922 Reviews

Cals 391 · Prot 40 · Carbs 31 · Fat 14

Low Carb

Calorie Smart

Ingredients

Baked seabass

Seabass 6*

330 Grams

Salt

0.5 Tsp

Black pepper

0.5 Tsp

Red onion

1 Piece

Garlic cloves

2 Pieces

Olive oil

1 Tbsp

Cherry tomatoes

250 Grams

Water

100 ML

Chicken stock cube 4*5*9*15*

0.5 Pieces

Salt

0.5 Tsp

Black pepper

0.5 Tsp

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)	1.9

*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 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 stock cube, salt and pepper. Simmer, covered, for 15 min or until the tomatoes have broken down and released their juices.

2 Fry

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

3 Bake

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

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

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.