Super Easy Mediterranean-style Seabass

with Roasted Pepper Hummus and Veg

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low-carb
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low-carb
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Instructions

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1 Prep

Preheat the oven to 200°C/180°C fan. Roughly chop the peppers and zucchinis. Peel and roughly chop the carrots. Peel and slice the red onions into wedges. Add the peppers, onionszucchinis and carrots to a lined baking tray. Drizzle with olive oil and season generously with salt. Roast for 25 min until browned and tender.

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2 Fry

Once the vegetables have been in the oven for 15 min, heat a pan over a medium-high heat with a drizzle of oil. Pat the seabass fillets dry with kitchen paper and season the skin with salt. Once hot, add the seabass, skin-side down and fry for 4 min or until crispy. Once crispy, flip and cook for 1-2 min further.

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3 Serve

Serve the seabass over the roasted onions, carrots, red peppers and zucchinis with the hummus to the side. Garnish with the fresh basil leaves. 

Tips for fussy eaters

Add some potatoes for a carby version!

Pro tip

Keep your knives sharp! This is a great opportunity to work on your knife skills.

This recipe is based on the Mediterranean diet which is more of an eating pattern than a strict diet. It’s based on research stating that people living in Mediterranean countries live longer!

Cooking Time: 30 min

Cals 563 · Prot 41 · Carbs 32 · Fat 30

Gluten-Free

Dairy-Free

Ingredients

Number of people

Seabass

Seabass 330 Grams
Vegetable oil 1 Tbsp
Salt 1 Tsp

Roasted vegetables

Red pepper 1 Piece
Small zucchini 2 Piece
Carrot 1 Piece
Red onion 1 Piece
Olive oil 2 Tbsp
Salt 0.5 Tsp
Black pepper 0.5 Tsp

To serve

Red pepper hummus 225 Grams
Fresh basil 15 Grams

This recipe is based on the Mediterranean diet which is more of an eating pattern than a strict diet. It’s based on research stating that people living in Mediterranean countries live longer!

Cooking Time: 30 min

Cals 563 · Prot 41 · Carbs 32 · Fat 30

Gluten-Free

Dairy-Free

Instructions

photo

1 Prep

Preheat the oven to 200°C/180°C fan. Roughly chop the peppers and zucchinis. Peel and roughly chop the carrots. Peel and slice the red onions into wedges. Add the peppers, onionszucchinis and carrots to a lined baking tray. Drizzle with olive oil and season generously with salt. Roast for 25 min until browned and tender.

photo

2 Fry

Once the vegetables have been in the oven for 15 min, heat a pan over a medium-high heat with a drizzle of oil. Pat the seabass fillets dry with kitchen paper and season the skin with salt. Once hot, add the seabass, skin-side down and fry for 4 min or until crispy. Once crispy, flip and cook for 1-2 min further.

photo

3 Serve

Serve the seabass over the roasted onions, carrots, red peppers and zucchinis with the hummus to the side. Garnish with the fresh basil leaves. 

Tips for fussy eaters

Add some potatoes for a carby version!

Pro tip

Keep your knives sharp! This is a great opportunity to work on your knife skills.

Ingredients

Number of people

Seabass

Seabass 330 Grams
Vegetable oil 1 Tbsp
Salt 1 Tsp

Roasted vegetables

Red pepper 1 Piece
Small zucchini 2 Piece
Carrot 1 Piece
Red onion 1 Piece
Olive oil 2 Tbsp
Salt 0.5 Tsp
Black pepper 0.5 Tsp

To serve

Red pepper hummus 225 Grams
Fresh basil 15 Grams
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