Seabream Escovitch
with Coconut Jasmine Rice
Escovitch is a Jamaican pickled vegetable medley eaten alongside crispy fish.
Cals 759 · Prot 50 · Carbs 103 · Fat 22
Tips for Kids
Global Eats
30 min
Escovitch is a Jamaican pickled vegetable medley eaten alongside crispy fish.
Cals 759 · Prot 50 · Carbs 103 · Fat 22
Tips for Kids
Global Eats
Ingredients
Seabream
Seabream
6*
330 Grams
Salt
0.5 Tsp
Vegetable oil
1 Tbsp
Escovitch vegetables
Red pepper
1 Piece
Yellow pepper
1 Piece
White onion
1 Piece
Carrot
1 Piece
Vegetable oil
1 Tbsp
Salt
0.5 Tsp
White vinegar
30 ML
Brown sugar
8 Grams
Dried thyme
2 Grams
Jalapeno slices
30 Grams
Coconut rice
Jasmine rice
150 Grams
Salt
0.5 Tsp
Coconut milk
200 ML
Water
100 ML
Allergens
*6 Fish
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) | 3176 / 759 |
| Fats (g) | 21.8 |
| of which saturated (g) | 11.1 |
| Carbohydrates (g) | 103 |
| of which sugars (g) | 17.4 |
| Fibers (g) | 10.1 |
| Proteins (g) | 49.8 |
| Salt (g) | 0.9 |
*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 Boil rice
- Rinse the jasmine rice.
- Add the rice, a pinch of salt, the coconut milk and the measured water to a pot with a lid and bring to a boil over a high heat.
- Once boiling, reduce the heat to low, cover, and cook for 10-12 min or until the water is absorbed and the rice is cooked.
- Once cooked, remove the pot from the heat and keep covered until serving.
2 Prep
- Meanwhile, deseed and finely slice the peppers.
- Peel and finely slice the white onion.
- Peel and chop the carrots into thin rounds.
3 Make escovitch
- Heat a large non-stick pan over a medium-high heat with a drizzle of oil.
- Once hot, add the peppers, onion and carrots with a pinch of salt and fry for 5 min.
- Add the vinegar, brown sugar, dried thyme and jalapeno slices (spicy!).
- Fry for 5 min further or until the vegetables are tender.
Tip! If cooking for kids, fry a plain portion of the peppers, onions and carrots until tender and set aside.
4 Fry seabream
- Meanwhile, pat the seabream fillets dry with kitchen paper and season the skin with salt.
- Heat a second large non-stick pan over a medium-high heat with another drizzle of oil.
- Once hot, add the seabream, skin-side down and fry for 4 min or until crispy.
- Once crispy, flip and cook for 1-2 min further.
5 Serve
- Divide the coconut rice among plates and serve the seabream alongside.
- Top with the escovitch vegetables.
Tip! If cooking for kids, chop the fish into bite-sized pieces. Serve the cooked fish, plain vegetables and coconut rice separately.
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