Seabream and Cauliflower Mash
with Green Beans and Garlic and Caper Butter
While this one's simple to prep, it's bound to impress!
Cals 337 · Prot 10 · Carbs 24 · Fat 25
Low Carb
Calorie Smart
25 min
While this one's simple to prep, it's bound to impress!
Cals 337 · Prot 10 · Carbs 24 · Fat 25
Low Carb
Calorie Smart
Ingredients
Seabass and butter
Seabass
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
Parmesan
4*
30 Grams
Green beans
150 Grams
Whole milk
4*
200 ML
Vegetable stock cube
15*
0.5 Piece
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) | 1396 / 337 |
| Fats (g) | 24.5 |
| of which saturated (g) | 15.4 |
| Carbohydrates (g) | 24 |
| of which sugars (g) | 11.3 |
| Fibers (g) | 6.8 |
| Proteins (g) | 9.8 |
| Salt (g) | 1.4 |
*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 roughly chop into small florets.
- Bring a large pot of salted water to a boil. Add the cauliflower.
- Cover and cook for 10-12 min until soft. Drain.
- Add to a food processor with the vegetable seasoning, salt and pepper.
- Blitz for 1-2 min until smooth, scraping down the sides.
- Stir through the grated Parmesan, to taste.
Tip! Not got a food processor? Use a hand-held blender instead.
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 caper butter
- Heat a small pan over medium-low heat.
- Add the butter and garlic.
- Once melted, add the chopped parsley and the capers.
- Heat for 1-2 min.
- Set aside and keep warm.
Tip! Make sure not to burn the butter or garlic.
4 Boil green beans
- Once the pot of water is boiling, add the green beans.
- Lower the heat and simmer for 4-5 min or until tender.
- Drain.
5 Fry seabream
- Meanwhile, pat the seabream fillets dry with kitchen paper and season with salt and pepper.
- Heat a large pan over medium-high heat with a drizzle of oil.
- Once hot, fry the seabream, skin-side down, for 4 min or until crispy.
- Flip and fry for 1-2 min further.
Tip! You can tell when white fish is cooked by checking if the flesh flakes easily.
6 Serve
- Serve the Seabream with Cauliflower Mash and Green Beans.
- Top with the Garlic Caper Butter.
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