This one-pot is light, easy, quick to prepare - and so tasty!
Cals 458 · Prot 53 · Carbs 36 · Fat 14
Low Carb
40 min
This one-pot is light, easy, quick to prepare - and so tasty!
Cals 458 · Prot 53 · Carbs 36 · Fat 14
Low Carb
Ingredients
Seabream
6*
330 Grams
Eggplant
1 Piece
Mushroom
250 Grams
Shallots
1 Piece
Garlic cloves
2 Pieces
Tomatoes
1 Piece
Water
150 ML
Chicken stock cube
4*5*9*15*
0.5 Pieces
Olive oil
2 Tbsp
Salt
0.5 Tsp
Tomato paste
50 Grams
Miso paste
9*
20 Grams
Honey
20 Grams
Tomato passata
200 Grams
Black pepper
0.5 Tsp
Fresh parsley
15 Grams
Butter
4*
20 Grams
Allergens
*6 Fish, *4 Milk, *5 Eggs, *9 Soya, *15 Celery
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)
1910 / 458
Fats (g)
14
of which saturated (g)
6.9
Carbohydrates (g)
36
of which sugars (g)
19
Fibers (g)
12.2
Proteins (g)
53.2
Salt (g)
2.6
*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 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 stockcube in it.
2 Fry eggplant
Heat a pan over a medium heat with a generous drizzle of oliveoil. 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.
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.
4 Fry and add
Return the eggplant to the pan. Add the shallots and garlic and fry for 2 min further. Add the tomatoes, tomatopaste, misopaste and honey. Cook for 1-2 min further.
5 Add and stew
Add the tomatopassata, stock and blackpepper. Cover with a lid, reduce the heat to low and cook for 10 min.
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 freshparsley and serve immidiately.