Provencale Baked Seabream
with Steamed Broccoli
Provencale refers to dishes cooked in a sauce made with tomatoes, garlic and olive oil.
Cals 404 · Prot 46 · Carbs 31 · Fat 13
Low Carb
Calorie Smart
35 min
Provencale refers to dishes cooked in a sauce made with tomatoes, garlic and olive oil.
Cals 404 · Prot 46 · Carbs 31 · Fat 13
Low Carb
Calorie Smart
Ingredients
Baked seabream
Seabream
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*
1 Piece
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) | 1685 / 404 |
| Fats (g) | 12.9 |
| of which saturated (g) | 7.4 |
| Carbohydrates (g) | 31 |
| of which sugars (g) | 11.9 |
| Fibers (g) | 9.7 |
| Proteins (g) | 46.2 |
| Salt (g) | 3.2 |
*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.
- 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.
5 Serve
- Serve the Provencale Baked Seabream with Steamed Broccoli on the side.
- Finish the seabream with a squeeze of lemon juice.
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