Tomato and Miso Braised Seabream

with Mushrooms and Eggplant

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low-carb
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low-carb
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Instructions

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1 Prep ingredients

Remove the seabream skin and chop the fish to chunks. Peel the eggplants in a stripey pattern. Roughly chop the peeled eggplants. Clean and chop the mushrooms. Peel and finely chop the shallots and garlic. Chop the tomatoes. Boil the measured water and dissolve the stock cube in it.

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2 Fry eggplant

Heat a pan over a medium heat with a generous drizzle of olive oil. Once hot, add the eggplants with a pinch of salt and cook for 5 min or until golden. Transfer the eggplants to a plate and return the pan to a medium heat. 

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3 Fry mushrooms

Add another drizzle of olive oil to the pan and fry the mushrooms for 5 min until nicely browned and starting to crisp.

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4 Fry and add

Return the eggplant to the pan. Add the shallots and garlic and fry for 2 min further. Add the tomatoes, tomato pastemiso paste and honey. Cook for 1-2 min further.

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5 Add and stew

Add the tomato passatastock and black pepper. Cover with a lid, reduce the heat to low and cook for 10 min.

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6 Add and finish

Add the seabream chunks to the pan and cook for 3-5 min or until the fish is cooked through.  Meanwhile, wash and chop the parsley. Once ready, stir in the salted butter. Garnish with a sprinkling of chopped fresh parsley and serve immidiately. 

Tips for fussy eaters

Reserve a portion of seabream and serve it with mashed potatoes.

Pro tip

Don' rush the eggplants! The longer you cook them for, the better!

This one-pot is light, easy, quick to prepare - and so tasty!

Cooking Time: 40 min

Cals 477 · Prot 50 · Carbs 39 · Fat 19

Ingredients

Number of people

Seabream 330 Grams
Eggplant 1 Piece
Mushroom 250 Grams
Shallots 1 Piece
Garlic cloves 2 Pieces
Tomatoes 1 Piece
Water 150 ML
Chicken stock cube 0.5 Pieces
Olive oil 2 Tbsp
Salt 0.5 Tsp
Tomato paste 50 Grams
Miso paste 20 Grams
Honey 20 Grams
Tomato passata 200 Grams
Black pepper 0.5 Tsp
Fresh parsley 15 Grams
Salted butter 20 Grams

This one-pot is light, easy, quick to prepare - and so tasty!

Cooking Time: 40 min

Cals 477 · Prot 50 · Carbs 39 · Fat 19

Instructions

photo

1 Prep ingredients

Remove the seabream skin and chop the fish to chunks. Peel the eggplants in a stripey pattern. Roughly chop the peeled eggplants. Clean and chop the mushrooms. Peel and finely chop the shallots and garlic. Chop the tomatoes. Boil the measured water and dissolve the stock cube in it.

photo

2 Fry eggplant

Heat a pan over a medium heat with a generous drizzle of olive oil. Once hot, add the eggplants with a pinch of salt and cook for 5 min or until golden. Transfer the eggplants to a plate and return the pan to a medium heat. 

photo

3 Fry mushrooms

Add another drizzle of olive oil to the pan and fry the mushrooms for 5 min until nicely browned and starting to crisp.

photo

4 Fry and add

Return the eggplant to the pan. Add the shallots and garlic and fry for 2 min further. Add the tomatoes, tomato pastemiso paste and honey. Cook for 1-2 min further.

photo

5 Add and stew

Add the tomato passatastock and black pepper. Cover with a lid, reduce the heat to low and cook for 10 min.

photo

6 Add and finish

Add the seabream chunks to the pan and cook for 3-5 min or until the fish is cooked through.  Meanwhile, wash and chop the parsley. Once ready, stir in the salted butter. Garnish with a sprinkling of chopped fresh parsley and serve immidiately. 

Tips for fussy eaters

Reserve a portion of seabream and serve it with mashed potatoes.

Pro tip

Don' rush the eggplants! The longer you cook them for, the better!

Ingredients

Number of people

Seabream 330 Grams
Eggplant 1 Piece
Mushroom 250 Grams
Shallots 1 Piece
Garlic cloves 2 Pieces
Tomatoes 1 Piece
Water 150 ML
Chicken stock cube 0.5 Pieces
Olive oil 2 Tbsp
Salt 0.5 Tsp
Tomato paste 50 Grams
Miso paste 20 Grams
Honey 20 Grams
Tomato passata 200 Grams
Black pepper 0.5 Tsp
Fresh parsley 15 Grams
Salted butter 20 Grams
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