The protein cooking time listed in this recipe has been updated.
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Black Garlic & Lemon Sea Bass with Parsley Mash & Greens
Responsibly-sourced butterflied sea bass is the star of the show here - you'll coat it in a decadent black garlic marinade and roast it 'en papillotte' until buttery. You'll serve it alongside a fluffy mash, studded with fresh parsley, nutty tenderstem broccoli and crunchy green beans.
High protein
New
5 plants
Low sat fat
Serving size
Ingredients
- 1 handful of fresh flat-leaf parsley
- 4 sea bass fillets (Fish)
- 160g green beans
- 4 large potatoes
- 20g flaked almonds (Nuts)
- 180g Tenderstem broccoli
- 1 unwaxed lemon
- 1 chilli
- 200g baby tomatoes
- 4 x black garlic cloves
Nutritional Information
Calories: 465
Protein: 26g
Carbs: 47g
Fat: 19g
Black Garlic & Lemon Sea Bass with Parsley Mash & Greens
Responsibly-sourced butterflied sea bass is the star of the show here - you'll coat it in a decadent black garlic marinade and roast it 'en papillotte' until buttery. You'll serve it alongside a fluffy mash, studded with fresh parsley, nutty tenderstem broccoli and crunchy green beans.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Line a large baking tray with parchment paper
- Bring a large saucepan filled with salted water to a boil
- Pull out a small bowl, a large ovenproof dish, a masher & a sieve
Start the prep & cook the potatoes
- Peel and chop the potatoes into 3cm chunks (peel optional). Halve the tomatoes. Finely dice the chilli
- Use the flat of a knife (or fork) to mash the garlic into a paste. Add to the small bowl with 1 tbsp oil and the juice from the lemon. Season with salt and pepper and mix to form a paste
- Add the potatoes to the saucepan of boiling water and boil for 18-20 mins, until soft, then drain and return to the pan
Bake the fish
- Place the sea bass, skin-side down into the large ovenproof dish. Spread the garlic mixture equally over the sea bass and top with the tomatoes and half the chilli (or to taste). Season with salt and pepper
- Bake for 14 mins, until the fish is cooked through and tomatoes have softened
Roast the greens
- Trim the broccoli and beans. Place both onto the lined baking tray, toss with 1/2 tbsp oil, a pinch of salt and pepper.
- Roast for 10-12 mins, until tender
- When the veg is cooked, add the almonds and toss to combine
Make the mash
- Finely chop the parsley
- When ready, add 1/2 tbsp oil to the potatoes and mash with a pinch of salt and pepper. Stir through half the parsley
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Carefully serve the sea bass and tomatoes onto plates, drizzling over any remaining juice from the dish. Serve alongside the parsley mash and roasted veg. Sprinkle the remaining chilli (to taste) and parsley over the sea bass
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