Seabream and Fennel Traybake
with Cucumber and Lemon Bulgur Wheat
Fresh and fragrant. Fennel brings a lovely sweet anise flavour to this dish.
Cals 544 · Prot 52 · Carbs 83 · Fat 5
Calorie Smart
45 min
Fresh and fragrant. Fennel brings a lovely sweet anise flavour to this dish.
Cals 544 · Prot 52 · Carbs 83 · Fat 5
Calorie Smart
Ingredients
Traybake
Seabream
6*
330 Grams
Lemon
1 Piece
Garlic cloves
1 Piece
Red onion
1 Piece
Fennel
360 Grams
Fennel seeds
2 Grams
Olive oil
1 Tbsp
Chilli flakes
2 Grams
Salt
0.5 Tsp
Black pepper
0.5 Tsp
Salad
Sun dried tomatoes
30 Grams
Water
240 ML
Bulgur wheat
10*11*
120 Grams
Salt
0.5 Tsp
Fresh parsley
15 Grams
Cucumber
1 Piece
Allergens
*6 Fish, *10 Wheat, *11 Gluten
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) | 2276 / 544 |
| Fats (g) | 5.4 |
| of which saturated (g) | 0.9 |
| Carbohydrates (g) | 83 |
| of which sugars (g) | 18.9 |
| Fibers (g) | 23 |
| Proteins (g) | 51.8 |
| Salt (g) | 0.7 |
*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
- Preheat the oven to 200°C/180°C fan.
- Zest the lemon and slice half of the lemon into slices (reserve the remaining for step 5).
- Peel and mince the garlic.
- Peel and chop the onion into bite-sized pieces.
- Peel the outer layer of the fennel bulb and chop into slices.
- Roughly chop the sun dried tomatoes.
- Using a pestle and mortar crush the fennel seeds into a fine powder.
Tip! Don't have a pestle and mortar? Just use the back of a spoon or bottom of a bowl and crush the fennel seeds on a chopping board.
2 Marinate fish
- In a large bowl, combine the olive oil, chilli flakes (spicy!), fennel seeds, lemon zest and garlic with a pinch of salt and pepper to taste.
- Pat the seabream fillets dry with kitchen paper and add to the marinade.
- Mix well.
- Set aside.
Tip! Can't handle the heat? Use less chilli, or leave it out completely.
3 Bake
- Place the onions, fennel and lemon slices on a lined baking tray.
- Drizzle with oil and sprinkle with salt.
- Bake in the oven for 20 min.
- After 20 min, add the seabream alongside the vegetables.
- Bake for 10 min further, or until the fish is fully cooked.
4 Cook bulgur
- Meanwhile, place a pot with a lid over a medium-high heat and boil the measured water.
- Once the water is boiling add the bulgur wheat with a pinch of salt.
- Cover, and lower the heat.
- Simmer for 15-20 min, until all of the water is absorbed and the bulgur wheat is tender.
- Once cooked, take off the heat.
- Keep covered.
5 Make salad
- Meanwhile, pick and finely chop the parsley.
- Chop the cucumber into small cubes.
- Add the parsley, cucumber and sun dried tomatoes to the bulgur wheat.
- Mix well.
- Squeeze in the juice of the lemon to taste (reserve the rest for garnish).
6 Serve
- Serve the Seabream and Fennel Traybake on the Cucumber and Lemon Bulgur Wheat salad.
- Add the baked fennel and onions.
- Finish with a squeeze of the remaining lemon juice.
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