Tandoori Seabream
with Gunpowder Cauliflower and Green Beans
In this recipe, you'll marinate seabream fillets in spiced yogurt and serve them alongside fiery gunpowder cauliflower.
Cals 396 · Prot 51 · Carbs 40 · Fat 8
Low Carb
Calorie Smart
30 min
In this recipe, you'll marinate seabream fillets in spiced yogurt and serve them alongside fiery gunpowder cauliflower.
Cals 396 · Prot 51 · Carbs 40 · Fat 8
Low Carb
Calorie Smart
Ingredients
Tandoori seabream
Seabream
6*
330 Grams
Natural yogurt
4*
170 Grams
Tandoori masala
2 Grams
Smoked paprika powder
2 Grams
Ginger garlic paste
10 Grams
Lemon
1 Piece
Gunpowder cauliflower
Cauliflower
600 Grams
Salt
0.5 Tsp
Spring onion
40 Grams
Coriander seeds
2 Grams
Cumin seeds
2 Grams
Chilli flakes
2 Grams
Vegetable oil
1 Tbsp
Fresh coriander
15 Grams
Green beans
Green beans
250 Grams
Salt
0.5 Tsp
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) | 1657 / 396 |
| Fats (g) | 7.8 |
| of which saturated (g) | 2.6 |
| Carbohydrates (g) | 40 |
| of which sugars (g) | 18.1 |
| Fibers (g) | 13 |
| Proteins (g) | 51.3 |
| Salt (g) | 1.1 |
*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 cauliflower
Preheat the oven to 220°C/200°C fan. Separate the cauliflower into bite-size florets. Cook the cauliflower in a pot of salted boiling water for 5 min. Once cooked, drain and leave to briefly steam dry in a colander. Place the drained cauliflower on a baking tray. Season with salt. Bake for 15 min.
2 Prep
Meanwhile, in a bowl, mix together half of the yogurt, the tandoori masala (spicy!), smoked paprika, ginger garlic paste, half of the lemon juice and a vey generous pinch of salt. Add the seabream and turn until coated. Refrigerate until step 5. Finely chop the spring onion. Trim the green beans.
3 Bake cauliflower
Once the cauliflower florets have been baking for 15 min, lightly crush them with a fork. Add the coriander seeds, cumin seeds, chilli flakes (spicy!) and a generous drizzle of oil. Sprinkle with the spring onions, toss and bake for 5-10 min further or until crisp.
4 Boil green beans
Meanwhile, cook the green beans in a pot of salted boiling water for 3-4 min or until tender. Drain once cooked.
5 Fry seabream
Heat a large non-stick pan over a medium heat with a drizzle of oil. Once hot, add the coated seabream, skin-side down and fry for 4 min. Flip and cook for 1 min further.
Tip! You can tell when white fish is cooked by checking if the flesh flakes easily.
6 Serve
Once crisp, remove the cauliflower from the oven, squeeze half of the lemon juice over and tumble with the fresh coriander leaves. Serve the tandoori seabream alongside the gunpowder cauliflower and green beans. Serve the remaining yogurt alongside.
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