Seabream with Mediterranean
Fennel and Tomato Stew
Enjoy this light evening meal - Mediterranean style!
Cals 391 · Prot 44 · Carbs 37 · Fat 8
Low Carb
Calorie Smart
35 min
Enjoy this light evening meal - Mediterranean style!
Cals 391 · Prot 44 · Carbs 37 · Fat 8
Low Carb
Calorie Smart
Ingredients
Fish
Seabream
6*
330 Grams
Salt
1 Tsp
Olive oil
2 Tbsp
Vegetables
Brown onion
1 Piece
Garlic cloves
3 Piece
Fennel
360 Grams
Olive oil
3 Tbsp
Salt
1 Tsp
Peeled plum tomatoes
400 Grams
Water
50 ML
Brown sugar
10 Grams
Kalamata olives
40 Grams
Black pepper
0.5 Tsp
Vegetable stock cube
15*
1 Piece
To serve
Fresh basil
15 Grams
Chilli flakes
2 Grams
Olive oil
1 Tbsp
Allergens
*6 Fish, *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) | 1646 / 391 |
| Fats (g) | 8.2 |
| of which saturated (g) | 1.3 |
| Carbohydrates (g) | 37 |
| of which sugars (g) | 24.5 |
| Fibers (g) | 10.7 |
| Proteins (g) | 44.3 |
| Salt (g) | 0.8 |
*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 Prep vegetables
- Peel and finely chop the onion and garlic.
- Trim the fennel, slice it into quarters, discard the hard stem and chop it.
2 Start stew
- Heat a pan over a medium heat with a generous drizzle of olive oil.
- Once hot, add the onion and fry with a pinch of salt for 5 min until softened.
- Add the garlic and fennel and cook for 3 min further.
3 Stew
- Add the peeled plum tomatoes along with their juice.
- Add the measured water, crumbled 0.5 stock cube, sugar, Kalamata olives and black pepper.
- Bring to a simmer and reduce the heat to low.
- Cover with a lid and stew for 20 min, stirring occasionally.
- Break up the tomatoes with a wooden spoon or spatula.
Tip! Time permitting, cook the vegetable stew for longer over a low heat. Serve with crusty bread!
4 Fry fish
- Once the vegetable stew is almost done, pat the seabream fillets dry and season both sides with salt.
- Heat a second pan with a drizzle of olive oil over a medium-high heat.
- Once hot, add the seabream, skin-side down and fry for 3 min, then flip and cook for 1 min further.
5 Finish stew
- Pick the basil leaves.
- Once ready, fold a handful of basil leaves into the vegetable stew (reserve the rest for garnish).
- Check the seasoning and add a pinch of salt and pepper.
- Simmer for 5 min further.
6 Serve
- Divide the Mediterranean vegetable stew among shallow bowls.
- Top with the pan-seared seabream.
- Garnish with the remaining basil leaves and a pinch of chilli flakes (spicy!).
- Finish with a drizzle of good quality olive oil.
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