Seabream with Parmesan Sauce
and Italian Balsamic Vegetables
An Italian supper that is bound to impress.
Cals 455 · Prot 52 · Carbs 19 · Fat 21
Low Carb
Calorie Smart
35 min
An Italian supper that is bound to impress.
Cals 455 · Prot 52 · Carbs 19 · Fat 21
Low Carb
Calorie Smart
Ingredients
Seabream
Seabream
6*
330 Grams
Salt
0.5 Tsp
Vegetable oil
1 Tbsp
Lemon
1 Piece
Black pepper
0.5 Tsp
Vegetables
Small zucchini
3 Piece
Cherry tomatoes
150 Grams
Balsamic vinegar
14*
15 ML
Dried thyme
2 Grams
Vegetable oil
1 Tbsp
Salt
0.5 Tsp
Parmesan sauce
Grated Parmesan
4*
30 Grams
Cooking cream
4*
100 ML
Garlic powder
2 Grams
Salt
0.5 Tsp
To serve
Fresh basil
15 Grams
Allergens
*6 Fish, *14 Sulphur Dioxide, *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) | 1896 / 455 |
| Fats (g) | 20.9 |
| of which saturated (g) | 9.1 |
| Carbohydrates (g) | 19 |
| of which sugars (g) | 7.5 |
| Fibers (g) | 5.3 |
| Proteins (g) | 52 |
| Salt (g) | 0.6 |
*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 220°C/200°C fan.
- Slice the zucchini into half moons.
- Add the zucchini and the whole cherry tomatoes to a lined baking tray.
- Add the balsamic vinegar, thyme, a generous drizzle of oil and a pinch of salt.
- Give everything a good mix up.
- Bake for 15-20 min or until the tomatoes begin to soften.
2 Make sauce
- Meanwhile, add the grated Parmesan into a saucepan.
- Add the cream, garlic powder and a pinch of salt.
- Place the pan over a medium heat.
- Simmer for 3 min or until the cheese has melted and the sauce has thickened.
- Cover and keep warm until ready to serve.
Tip! Add a splash of water if the sauce begins to thicken up too quickly.
3 Fry seabream
- Pat the seabream fillets dry with kitchen paper.
- Season the skin with a pinch of salt.
- Heat a large non-stick pan with a drizzle of vegetable oil over a medium-high heat.
- Once hot, add the seabream, skin-side down.
- Fry for 4 min or until crispy.
- Once crispy, flip.
- Cook for 1-2 min further.
Tip! You can tell when white fish is cooked by checking if the flesh flakes easily.
4 Prep
- Meanwhile, slice the lemon into wedges.
- Pick the basil leaves.
- Roughly chop them.
5 Serve
- Once the tomatoes and zucchini have softened, add the basil leaves.
- Give everything a good mix up.
- Serve the Seabream with Parmesan Sauce and Italian Balsamic Vegetables.
- Finish with a squeeze of lemon and a crack of black pepper.
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