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Crusted Seabass with Mashed Cauli & Garden Salad

Savor the delicate flavors of Crusted Seabass, Mashed Cauliflower, and a vibrant Garden Salad

369 Reviews

30

Cooking Time

2 People

Serving Size

Seafood

Protein

384

Calories

Before you start

Preheat the oven to 180 Degrees Celsius. Please wash your hands and rinse all fresh fruits and vegetables prior to cooking

What you'll need

Chopping board | Knife | Strainer | Small bowl | Oil | Salt | Black pepper | Baking tray

Cooking Instructions

Ingredients

Step 5 : Make the Dressing

Mix halved lemon juice, finely chopped dill, and roughly chopped capers in a bowl with oil, salt, and black pepper to create the dressing.

350 g Cauliflower
100 g Asparagus
8 g Fresh Parsley
7 g Garlic
120 g Fresh Lemon
10 g Butter
40 g Parmesan Cheese
25 g Panko Bread Crumbs
320 g Seabass Fillet
15 g Capers
5 g Dill Fresh
40 g Mix Mesclun
6 g Pea Shoot

Allergens

Dairy, Gluten, Fish

Step 1 : Prep the Ingredients

Begin by cutting the cauliflower into florets and preparing the asparagus by removing the hard bottom and cutting them in half. Peel and roughly chop the garlic, and finely chop the parsley for later use.

Nutritional Information

Energy (kJ/kcal)    

384

Protein (g)    

47

Carbohydrates (g)    

29

Fibers (g)    

8

Sugar

4

Fats (g)

15

  • The nutritional information provided is only for ingredients supplied by COOKFRESH.

  • Please note that the total nutritional values will vary based on the cooking process and any additional ingredients you add at home.

Step 3 : Roast the Fish

Combine lemon zest, panko breadcrumbs, parmesan cheese, the remaining parsley, and drizzle with oil (2 tablespoons per person) to make the crust mixture. Cover the fish evenly with this mixture, pressing to ensure it adheres, and bake for 12-15 minutes at 180°C (356°F) until golden.

Step 2 : Mash the Cauliflower

Boil cauliflower florets in a pot of water over high heat for 5-7 minutes until tender. Drain and blend until smooth. In a pan over low heat, combine the pureed cauliflower with butter and half of the parsley. Season with black pepper and salt to taste.

Step 4 : Sauté the Asparagus

Sauté asparagus in a pan with oil over medium heat for 2-4 minutes, then add garlic and a pinch of salt for seasoning.

Step 6 : Serve and Enjoy!

Plate the creamy cauliflower mash and place the golden, crusted sea bass on top. Serve with the sautéed asparagus on the side and the garden salad dressed with the dill caper dressing.

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