Seabass Piccata

with Root Vegetable Mash

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low-carb
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low-carb
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Instructions

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1 Make mash

Peel and roughly chop the carrots and parsnips. Add the carrot and parsnips to a pan of boiling salted water. Cook over a medium heat for 15 min or until soft. Once the carrot and parsnips are soft, drain and return them to the pan. Mash until smooth and season with salt and pepper

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2 Prep

Meanwhile, peel and mince the garlic. Peel and slice the shallots. Wash the lemon thoroughly and grate its zest with a fine blade, taking care to avoid its bitter white pith. Juice half of the lemon and slice the remaining lemon into round slices. Finely chop the parsley.

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3 Prep fish

Meanwhile, add the corn starch to a plate and season it with salt and pepper. Turn the seabass in the seasoned corn starch

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4 Fry fish

Heat a non-stick pan over a medium heat with a generous drizzle of vegetable oil. Once hot, add the seabass and fry for 2-3 min on each side until nicely browned and cooked through. Remove from the pan and set aside. Reserve the pan (just wipe it clean, don't wash it!).

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5 Make sauce

Return the pan to a medium heat with a second drizzle of oil. Once hot, add the shallotsgarlic and a pinch of salt. Cook for 1-2 min. Add the stock cube and measured water. Bring to a simmer and cook for 3 min.

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6 Serve

Add the capers and the lemon slices to the pan. Remove the pan from the heat and immediately add the butter, parsley, 1/1.5/2 tbsp of lemon juice and 0.5/0.75/1 tsp of lemon zest. Whisk until the sauce begins to thicken. Return the seabass to the pan. Season with a pinch of black pepper. Plate the root veg mash and serve the seabass and sauce to the side. 

Tips for fussy eaters

Go easy on the capers!

Pro tip

Finishing the sauce with the butter once taken off the heat creates a beautifully thick, glossy texture.

Enjoy this seabass supper, served with a classic lemon-butter and caper sauce.

Cooking Time: 30 min

Cals 561 · Prot 34 · Carbs 54 · Fat 25

Ingredients

Number of people

Piccata

Seabass 330 Grams
Garlic cloves 2 Pieces
Shallots 1 Piece
Lemon 1 Piece
Fresh parsley 15 Grams
Corn starch 30 Grams
Salt 0.5 Tsp
Black pepper 0.5 Tsp
Vegetable oil 2 Tbsp
Vegetable stock cube 1 Piece
Water 150 ML
Capers 20 Grams
Salted butter 50 Grams

Root veg mash

Carrot 2 Pieces
Parsnip 1 Piece
Salt 0.5 Tsp
Black pepper 0.5 Tsp

Enjoy this seabass supper, served with a classic lemon-butter and caper sauce.

Cooking Time: 30 min

Cals 561 · Prot 34 · Carbs 54 · Fat 25

Instructions

photo

1 Make mash

Peel and roughly chop the carrots and parsnips. Add the carrot and parsnips to a pan of boiling salted water. Cook over a medium heat for 15 min or until soft. Once the carrot and parsnips are soft, drain and return them to the pan. Mash until smooth and season with salt and pepper

photo

2 Prep

Meanwhile, peel and mince the garlic. Peel and slice the shallots. Wash the lemon thoroughly and grate its zest with a fine blade, taking care to avoid its bitter white pith. Juice half of the lemon and slice the remaining lemon into round slices. Finely chop the parsley.

photo

3 Prep fish

Meanwhile, add the corn starch to a plate and season it with salt and pepper. Turn the seabass in the seasoned corn starch

photo

4 Fry fish

Heat a non-stick pan over a medium heat with a generous drizzle of vegetable oil. Once hot, add the seabass and fry for 2-3 min on each side until nicely browned and cooked through. Remove from the pan and set aside. Reserve the pan (just wipe it clean, don't wash it!).

photo

5 Make sauce

Return the pan to a medium heat with a second drizzle of oil. Once hot, add the shallotsgarlic and a pinch of salt. Cook for 1-2 min. Add the stock cube and measured water. Bring to a simmer and cook for 3 min.

photo

6 Serve

Add the capers and the lemon slices to the pan. Remove the pan from the heat and immediately add the butter, parsley, 1/1.5/2 tbsp of lemon juice and 0.5/0.75/1 tsp of lemon zest. Whisk until the sauce begins to thicken. Return the seabass to the pan. Season with a pinch of black pepper. Plate the root veg mash and serve the seabass and sauce to the side. 

Tips for fussy eaters

Go easy on the capers!

Pro tip

Finishing the sauce with the butter once taken off the heat creates a beautifully thick, glossy texture.

Ingredients

Number of people

Piccata

Seabass 330 Grams
Garlic cloves 2 Pieces
Shallots 1 Piece
Lemon 1 Piece
Fresh parsley 15 Grams
Corn starch 30 Grams
Salt 0.5 Tsp
Black pepper 0.5 Tsp
Vegetable oil 2 Tbsp
Vegetable stock cube 1 Piece
Water 150 ML
Capers 20 Grams
Salted butter 50 Grams

Root veg mash

Carrot 2 Pieces
Parsnip 1 Piece
Salt 0.5 Tsp
Black pepper 0.5 Tsp
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