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Oven-Baked Basa in Tarragon-Garlic Butter
High Protein
Climate Conscious
Oven-Baked Basa in Tarragon-Garlic Butter

with Cheesy Chips and Green Beans

40 min
Difficulty: 2/3
British

This delicious Oven-Baked Basa in Tarragon-Garlic Butter has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.

Allergens

Fish
Milk
Egg

Utensils

Baking Tray
Aluminum Foil
Large Frying Pan
Lid
Grater
Baking Paper
Small Bowl

Tags

High Protein
Under 650 kcal
Climate Conscious
Ingredients
Potatoes

Potatoes

450 grams

Green Beans

Green Beans

150 grams

Garlic Clove

Garlic Clove

2 unit(s)

Tarragon

Tarragon

1 bunch(es)

Basa Fillets

Basa Fillets

2 unit(s)

Lemon & Herb Seasoning

Lemon & Herb Seasoning

1 sachet(s)

Grated Hard Italian Style Cheese

Grated Hard Italian Style Cheese

20 grams

Butter

Butter

30 grams

Preparation
1
Chip, Chip, Hooray

Preheat your oven to 220°C/200°C fan/gas mark 7. Remove the butter (see pantry for amount) from your fridge to allow it to come up to room temperature.

Chop the potatoes lengthways into 1cm slices, then chop into 1cm wide chips (no need to peel).

Pop the chips onto a large baking tray. Drizzle with oil, season with salt and pepper, then toss to coat. Spread out in a single layer. TIP: Use two baking trays if necessary.

When the oven is hot, bake on the top shelf until golden, 25-30 mins. Turn halfway through.

2
Prep Time

Meanwhile, trim the green beans.

Pop half the garlic (unpeeled) into a small piece of foil with a drizzle of oil and scrunch to enclose it. Peel and grate the remaining garlic (or use a garlic press) and set aside for now. 

Pick the tarragon leaves from their stalks and roughly chop (discard the stalks). 

3
Bake the Basa

Lay the basa on a medium, lined baking tray. Season with salt and pepper, then sprinkle over the lemon & herb seasoning. Add the garlic foil parcel to the tray.

When the chips are halfway through baking, sprinkle over the grated hard Italian style cheese. Toss to coat, then return to the oven to bake for the remaining time, 12-15 mins.

Pop the basa and garlic parcel tray onto the middle shelf of your oven and bake until cooked, 10-12 mins. IMPORTANT: Wash your hands and equipment after handling raw fish. It's cooked when opaque in the middle.

4
Bring on the Beans

Meanwhile, heat a drizzle of oil in a large frying pan on medium-high heat. 

Once hot, add the green beans and stir-fry until starting to char, 2-3 mins.

Stir in the reserved grated garlic, then turn the heat down to medium and cook for 1 min.

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

5
Mix the Tarragon Butter

While the beans cook, in a small bowl, combine the tarragon and softened butter. Season with salt and pepper, then mix well.

When the beans are cooked, remove from the heat and cover until ready to serve.

6
Finish and Serve

Once ready, remove the garlic from the foil parcel. Allow it to cool, cut the end with scissors, squeeze it out of the skin and mash with a fork. Stir it into the tarragon butter. 

Transfer the basa fillets to your plates. Spoon the tarragon-garlic butter over the fish and allow it to melt.

Serve the fish with the cheesy chips and green beans alongside. 

Enjoy!

Nutrition per serving

2409

kJ

Energy (kJ)

576

kcal

Energy (kcal)

18.5

g

Fat

10.7

g

of which saturates

50.3

g

Carbohydrate

4.7

g

of which sugars

8.7

g

Dietary Fibre

33.3

g

Protein

1.39

g

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