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Crispy sea bass, smoky tomato sauce & capers
Sea bass with dill courgette and potatoes, a smoky tomato sauce and capers.
Prep in 10
New
Low sat fat
Serving size
Ingredients
- 1 handful of fresh dill (use half)
- 150g baby white potatoes
- 100g passata (use half)
- 1 handful of fresh tarragon (use half)
- 1 vegetable stock cube (use half) (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 1 garlic clove
- 1 shallot (use half)
- 1 tbsp smoked paprika
- 2 sea bass fillets (use half) (Fish)
- 1 courgette (use half)
- 10g capers (Water, Salt, Vinegar)
Nutritional Information
Calories: 474
Protein: 27g
Carbs: 37g
Fat: 27g
Ingredients
- 1 handful of fresh tarragon
- 2 tbsp smoked paprika
- 20g capers (Water, Salt, Vinegar)
- 1 shallot
- 1 garlic clove
- 400g baby potatoes
- 1 vegetable stock cube (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 1 courgette
- 1 handful of fresh dill
- 2 sea bass fillets (Fish)
- 100g passata
Nutritional Information
Calories: 532
Protein: 26g
Carbs: 44g
Fat: 28g
Crispy sea bass, smoky tomato sauce & capers
Sea bass with dill courgette and potatoes, a smoky tomato sauce and capers.
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Cooking Instructions
- Boil a kettle. In a pan of boiling water add the potatoes (cut in half) and a pinch of salt and boil for 15 mins. then drain. Finely chop the dill. peel and finely chop the garlic, roughly chop the capers. remove the tarragon from the stalk and chop. Peel and finely dice the shallot and dissolve the stock cube in 100ml of water. Cut the courgettes in half then cut 1 cm diagonally.
- Heat a medium non-stick pan with 1 tbsp oil on a medium-high heat. add the shallot, garlic and cook for 3 mins, add the paprika and cook for 2 mins, add the stock and passata and simmer for 10 mins, add the capers, and 1/2 the chopped tarragon, season to taste
- Heat a medium non-stick pan with 1 tbsp oil on a medium-high heat (or a griddle pan) Place the courgettes in and cook for 4 mins, add the drained potatoes and cook for 2 mins, season with salt and pepper and the dill.
- Meanwhile in a hot pan add 1 tsp of oil and place the seabass fillets seasoned with salt and pepper in the pan and cook for 3-5 mins on each side.
- To plate spoon the sauce onto the plate and add the potatoes and courgettes, place the seabass on top. garnish with remaining tarragon.
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