Seabream with Mediterranean Veg , Dill Couscous & Herb Dressing
Super speedy and packed with goodness!
Kcal 558 · Prot 48 · Carbs 60 · Fat 15
Express
Calorie Smart
20 min
Super speedy and packed with goodness!
Kcal 558 · Prot 48 · Carbs 60 · Fat 15
Express
Calorie Smart
Ingredients
Seabream
Seabream
6*
330 Grams
Lemon pepper seasoning
13*15*
2 Grams
Veg
Yellow pepper
1 Piece
Water
200 ML
Couscous
10*11*
100 Grams
Vegetable seasoning
15*
5 Grams
Cherry tomatoes
150 Grams
Zucchini Cubes
100 Grams
Sliced red onions
100 Grams
Fresh dill
15 Grams
Mediterranean herb mix
6 Grams
Sauce
Herb dressing
14*
60 ML
Allergens
*6 Fish, *13 Mustard, *15 Celery, *10 Wheat, *11 Gluten, *14 Sulphur Dioxide
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) | 2334 / 558 |
| Fats (g) | 14.9 |
| of which saturated (g) | 2.4 |
| Carbohydrates (g) | 60 |
| of which sugars (g) | 8.7 |
| Fibers (g) | 7 |
| Proteins (g) | 48 |
| Salt (g) | 0.4 |
*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 Steam couscous
- Boil the measured water.
- To a large bowl, add the couscous, half the vegetable seasoning (saving the rest for the veg)
- Add the boiled measured water.
- Cover with a plate or clingfilm.
- Leave to steam for 10 min.
- Cover and set aside.
2 Fry veg
- Deseed and chop the pepper into bite-sized pieces.
- Heat a large frying pan over medium-high heat with a drizzle of oil.
- Fry the cherry tomatoes, pepper, zucchini and onions for 4-5 min.
- Season with the remaining vegetable seasoning and mediterranean herb mix.
- Toss and fry for a further 1 min.
3 Fry seabream
- Pat the seabream fillets dry with kitchen paper.
- Season the skin with salt.
- Heat a large non-stick pan with a drizzle of oil over medium-high heat.
- Once hot, add the seabream skin-side down.
- Season the flesh side with the lemon pepper seasoning.
- Fry for 4 min or until crispy.
- Once crispy, flip and cook for 1-2 min further.
4 Finish couscous
- Meanwhile, pick and chop the dill.
- After 10 min, fluff up the couscous with a fork.
- Drizzle over the olive oil and mix through the chopped dill.
5 Serve
- Serve the Seabream with Mediterranean Veg and Couscous drizzled with the herb dressing.
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