Seabass and Cauliflower Puree

with Green Beans and Garlic Butter

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Instructions

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1 Prep

Finely chop the parsley. Peel and mince the garlic. Trim the cauliflower and chop it, including the stalk, into small pieces. Grate the Parmesan. Trim the green beans

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2 Simmer cauliflower

Heat the milk and stock cube in a pot with a lid over a medium heat. Add the cauliflower and cook, covered, for 10-12 min until soft. 

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3 Make garlic butter

Meanwhile, heat a second pot over a medium-low heat with the butter and garlic. Once melted, add the chopped parsley and capers and cook for 1-2 min. Make sure not to burn the butter or garlic! Set aside to keep warm.

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4 Boil green beans

Add the green beans to a pot with a pinch of salt and cover with boiling water. Cook the beans over a medium heat for 5 min until tender. Drain.

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5 Fry seabass

Pat the seabass fillets dry with kitchen paper and season the skin with salt. Heat a pan with a drizzle of oil over a medium-high heat. Once hot, add the seabass, skin-side down and fry for 4 min or until crispy. Once crispy, flip and cook for 1 min further.

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6 Blitz cauliflower

Meanwhile, once soft, pour the cauliflower and milk into a food processor. Blitz for 1-2 min until smooth. Add the Parmesan and season with salt and pepper. Serve the seabass over the puree with the green beans on the side. Drizzle everything with the garlic butter.

Tips for fussy eaters

Leave the parsley and capers out!

Pro tip

Not got a food processor? Use a hand-held blender instead!

While this one's simple to prep, it's bound to impress!

Cooking Time: 25 min

Equipment Required: Food processor

Cals 544 · Prot 40 · Carbs 26 · Fat 32

Gluten-Free

Ingredients

Number of people

Seabass and butter

Seabass 330 Grams
Fresh parsley 15 Grams
Garlic cloves 3 Piece
Salted butter 50 Grams
Capers 20 Grams
Salt 0.5 Tsp
Vegetable oil 1 Tbsp

Sides

Cauliflower 400 Grams
Parmesan 30 Grams
Green beans 150 Grams
Whole milk 200 ML
Vegetable stock cube 0.5 Piece
Salt 0.5 Tsp
Black pepper 0.5 Tsp

While this one's simple to prep, it's bound to impress!

Cooking Time: 25 min

Equipment Required: Food processor

Cals 544 · Prot 40 · Carbs 26 · Fat 32

Gluten-Free

Instructions

photo

1 Prep

Finely chop the parsley. Peel and mince the garlic. Trim the cauliflower and chop it, including the stalk, into small pieces. Grate the Parmesan. Trim the green beans

photo

2 Simmer cauliflower

Heat the milk and stock cube in a pot with a lid over a medium heat. Add the cauliflower and cook, covered, for 10-12 min until soft. 

photo

3 Make garlic butter

Meanwhile, heat a second pot over a medium-low heat with the butter and garlic. Once melted, add the chopped parsley and capers and cook for 1-2 min. Make sure not to burn the butter or garlic! Set aside to keep warm.

photo

4 Boil green beans

Add the green beans to a pot with a pinch of salt and cover with boiling water. Cook the beans over a medium heat for 5 min until tender. Drain.

photo

5 Fry seabass

Pat the seabass fillets dry with kitchen paper and season the skin with salt. Heat a pan with a drizzle of oil over a medium-high heat. Once hot, add the seabass, skin-side down and fry for 4 min or until crispy. Once crispy, flip and cook for 1 min further.

photo

6 Blitz cauliflower

Meanwhile, once soft, pour the cauliflower and milk into a food processor. Blitz for 1-2 min until smooth. Add the Parmesan and season with salt and pepper. Serve the seabass over the puree with the green beans on the side. Drizzle everything with the garlic butter.

Tips for fussy eaters

Leave the parsley and capers out!

Pro tip

Not got a food processor? Use a hand-held blender instead!

Ingredients

Number of people

Seabass and butter

Seabass 330 Grams
Fresh parsley 15 Grams
Garlic cloves 3 Piece
Salted butter 50 Grams
Capers 20 Grams
Salt 0.5 Tsp
Vegetable oil 1 Tbsp

Sides

Cauliflower 400 Grams
Parmesan 30 Grams
Green beans 150 Grams
Whole milk 200 ML
Vegetable stock cube 0.5 Piece
Salt 0.5 Tsp
Black pepper 0.5 Tsp
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