Seabream and Potato Mash
with Green Beans and Garlic Caper Butter
While this one's simple to prep, it's bound to impress!
Cals 687 · Prot 57 · Carbs 49 · Fat 31
Tips for Kids
30 min
While this one's simple to prep, it's bound to impress!
Cals 687 · Prot 57 · Carbs 49 · Fat 31
Tips for Kids
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
Potatoes
600 Grams
Grated Parmesan
4*
30 Grams
Whole milk
4*
100 ML
Salt
0.5 Tsp
Black pepper
0.5 Tsp
Green beans
150 Grams
Allergens
*6 Fish, *4 Milk
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) | 2862 / 687 |
| Fats (g) | 31.2 |
| of which saturated (g) | 14.7 |
| Carbohydrates (g) | 49 |
| of which sugars (g) | 7.7 |
| Fibers (g) | 10.5 |
| Proteins (g) | 56.6 |
| Salt (g) | 1.5 |
*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 Make mash
- Bring a large pot of salted water to the boil.
- Peel and chop the potatoes into bite-size pieces.
- Once the water is boiling, add the potatoes and cook over medium-high heat for 20 min or until soft.
- Once soft, drain the potatoes and return them to the pot.
- Add the grated Parmesan.
- Mash until smooth, gradually adding the milk until it reaches your desired consistency.
- Season with salt and pepper to taste.
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.
Tip! If cooking for kids, set aside a portion of the chopped parsley to use as 'sprinkles'.
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! If cooking for kids, set aside a portion of the melted garlic butter before adding the capers. 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.
6 Serve
- Serve the Seabream over the Potato Mash with the Green Beans alongside.
- Top with the Garlic Caper Butter.
Tip! If cooking for kids, serve the potato mash, green beans and seabream separately. Serve the garlic butter and parsley as 'sprinkles' to the side.
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