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Indian Inspired Crusted Sea Bass
Indian Inspired Crusted Sea Bass

with Mustard Seed Potatoes, Green Beans and Zesty Mayo

40 min
Difficulty: 2/3
Indian

This delicious Indian Inspired Crusted Sea Bass has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.

Allergens

Cereals containing gluten
Fish
Mustard
Egg

Utensils

Baking Tray
Bowl
Garlic Press
Large Frying Pan
Zester
Baking Paper
Paper Towel

Tags

Under 650 kcal
Ingredients
Potatoes

Potatoes

450

North Indian Style Spice Mix

North Indian Style Spice Mix

1

Mustard Seeds

Mustard Seeds

1

Panko Breadcrumbs

Panko Breadcrumbs

25

Mango Chutney

Mango Chutney

40

Sea Bass Fillets

Sea Bass Fillets

2

Mayonnaise

Mayonnaise

32

Lime

Lime

0.5

Green Beans

Green Beans

150

Garlic Clove

Garlic Clove

1

Olive Oil for the Crumb

Olive Oil for the Crumb

1

Preparation
1
Roast the Potatoes

Preheat your oven to 220°C/200°C fan/gas mark 7.

Chop the potatoes into 2cm chunks (no need to peel). Pop them onto a large baking tray.

Drizzle with oil, season with salt and pepper, then sprinkle over half the mustard seeds. Toss to coat, then spread out in a single layer. TIP: Use two baking trays if necessary.

When the oven is hot, roast on the top shelf until golden, 25-35 mins. Turn halfway through.

2
Mix the Spicy Crumb

Meanwhile, in a small bowl, mix together the panko breadcrumbs and North Indian style spice mix.

Add the olive oil for the crumb (see pantry for amount), then season with salt and pepper. Stir to combine.

3
Coat your Sea Bass

Pat the sea bass with kitchen paper to remove any excess moisture, then lay the fillets, skin-side down, onto a lined baking tray.

Spread the mango chutney over the top of the fish and top with the breadcrumb mixture. Press it down with a spoon, then set aside for now. IMPORTANT: Wash your hands and equipment after handling raw fish.

4
Finish the Prep

Zest and cut the lime into wedges. Trim the green beans. Peel and grate the garlic (or use a garlic press).

In another small bowl, mix together the mayo with the lime zest. Season with salt and pepper.

About 10 mins before the potatoes are cooked, bake the sea bass on the middle shelf of the oven until the crumb is golden and the fish is cooked through, 10-15 mins. IMPORTANT: The fish is cooked when opaque in the middle.

5
Bring on the Beans

While everything cooks, heat a drizzle of oil in a large frying pan on medium-high heat.

Once hot, add the green beans. Season with salt and pepper, then stir-fry until starting to char, 2-3 mins.

Stir in the garlic and remaining mustard seeds and cook for 1 min.

Add a splash of water and immediately cover with a lid or some foil. Allow to cook until the beans are tender, 4-5 mins.

6
Serve

When everything's ready, plate up your sea bass with the potatoes and green beans alongside. 

Serve with a dollop of zesty mayo and the lime wedges for squeezing over.

Enjoy!

Nutrition per serving

2216

kJ

Energy (kJ)

530

kcal

Energy (kcal)

19.2

g

Fat

3.2

g

of which saturates

67.1

g

Carbohydrate

15.3

g

of which sugars

25.4

g

Protein

1.05

g

Salt

with Spiced Potatoes, Mustard Seed Green Beans and Zesty Mayo

20 min 2/3
WeightWatchers

with Mustard Seed Potatoes, Green Beans and Zesty Mayo

20 min 2/3
WeightWatchers

with Spiced Potatoes, Mustard Seed Green Beans and Zesty Mayo

20 min 2/3
WeightWatchers

with Mustard Seed Potatoes, Green Beans and Zesty Mayo

20 min 2/3
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