Seabream and Cauliflower Mash
with Green Beans and Garlic Butter
While this one's simple to prep, it's bound to impress!
Cals 563 · Prot 53 · Carbs 21 · Fat 31
Low Carb
Calorie Smart
25 min
While this one's simple to prep, it's bound to impress!
Cals 563 · Prot 53 · Carbs 21 · Fat 31
Low Carb
Calorie Smart
Ingredients
Seabream and butter
Seabream
6*
330 Grams
Fresh parsley
15 Grams
Garlic cloves
3 Piece
Butter
4*
50 Grams
Capers
20 Grams
Salt
0.5 Tsp
Vegetable oil
1 Tbsp
Sides
Cauliflower
400 Grams
Whole milk
4*
100 ML
Vegetable stock cube
15*
0.5 Piece
Green beans
150 Grams
Grated Parmesan
4*
30 Grams
Salt
0.5 Tsp
Black pepper
0.5 Tsp
Allergens
*6 Fish, *4 Milk, *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) | 2341 / 563 |
| Fats (g) | 31.4 |
| of which saturated (g) | 15 |
| Carbohydrates (g) | 21 |
| of which sugars (g) | 9.2 |
| Fibers (g) | 7 |
| Proteins (g) | 52.7 |
| Salt (g) | 1.8 |
*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 cauliflower
Trim the cauliflower and chop it, including the stalk, into bite-sized pieces. Heat the milk and 0.5 vegetable stock cube in a pot with a lid over a medium heat. Add the cauliflower and cook, covered, for 10-12 min or until soft.
2 Prep
Meanwhile, finely chop the parsley leaves. Peel and mince the garlic. Trim the green beans. Bring a second pot of salted water to the boil.
3 Make garlic butter
Heat a saucepot over a medium-low heat with the butter and garlic. Once melted, add the chopped parsley and the capers and cook for 1-2 min. Set aside to keep warm.
Tip! Make sure not to burn the butter or garlic.
4 Boil green beans
Once the water is boiling, add the green beans to the pot. Cook the beans over a medium heat for 5 min or until tender. Drain.
5 Fry seabream
Meanwhile, pat the seabream fillets dry with kitchen paper and season the skin with salt. Heat a large pan over a medium-high heat with a drizzle of oil . Once hot, add the seabream, skin-side down and fry for 4 min or until crispy. Once crispy, flip and fry for 1 min further.
6 Serve
Meanwhile, once soft, add the cauliflower and milk into a blender or food processor. Blitz for 1-2 min until smooth. Add the grated Parmesan and season with salt and pepper to taste. Serve the seabream over the cauliflower mash with the green beans alongside. Drizzle everything with the garlic butter.
Tip! Not got a food processor? Use a hand-held blender instead.
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