Fish Fillet in a Creamy Mango Sauce
with buttery rice and Romanesco broccoliCalories
:
695 kcalProtein
:
36.8g proteinTotal
:
25 minutesDifficulty
:
EasyQuick
Protein Rich
Allergens:
- Fish
- Milk
- Spelt (wheat)
- Cereals containing gluten
- Kamut (wheat)
- Mustard
- Oats
- Rye
- Wheat
- Barley
- Khorasan (wheat)
- Milk
- May contain traces of allergens
This weeknight, try our tender, pan-seared fish fillet bathed in a luxurious, velvety cream sauce infused with the vibrant sweetness of mango.
Ingredients
Serving amount
240 grams
Basa
(Contains: Fish)
150 grams
Rice
600 grams
Romanesco
2 sachet(s)
Curry Powder
(May be present: Spelt (wheat), Cereals containing gluten, Kamut (wheat), Mustard, Oats, Rye, Wheat, Barley, Khorasan (wheat), Milk)
110 grams
Creme Fraiche
(Contains: Milk)
1 sachet(s)
Mango Chutney
Not included in your delivery
to taste
Salt
to taste
Pepper
to taste
Oil
to taste
Butter
Nutrition Values
Energy (kJ)2908 kJ
Energy (kcal)695 kcal
Fat17.6 g
of which saturates9.6 g
Carbohydrate94.7 g
of which sugars19.8 g
Dietary Fiber10.6 g
Protein36.8 g
Salt0.4 g
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in your delivered box.
Utensils
•Baking Sheet with Baking Paper
Cooking Steps
1
- Preheat your oven to 220°C/200°C fan/gas mark 7.
- Rinse the rice to remove excess starch. Pour 300ml cold salted water (per 2P) into a medium pot with a tight-fitting lid.
- Stir in the rice and bring to the boil.
- Once boiling, lower the heat to medium, cover, and cook for 10 mins.
- Remove from the heat. Keep covered for 10 mins or until ready to serve (the rice will continue to cook in its own steam). Stir through a knob of butter.
2
- Remove and discard the stem of the romanesco, then cut the head into small florets.
- Pop the broccoli onto a lined baking tray.
- Toss with half the curry powder, salt, pepper and a drizzle of oil. Spread out in a single layer.
- When the oven is hot, roast on the top shelf until the edges are crispy and slightly charred, 10-15 mins.
3
- Place a pan over medium-high heat with a drizzle of oil.
- Pat the basa dry with kitchen paper. Season with salt and pepper.
- Lay the fillets into the pan and cook for 4-5 mins. Turn over and cook on the other side for a further 4-5 mins. IMPORTANT: Wash hands and equipment after handling raw fish. Fish is cooked when opaque in the middle.
- Wipe the pan and return to medium-high heat.
- Add the creme fraiche, mango chutney, curry powder and a splash of water. Cook until slightly reduced 2-3 mins. Season to taste with salt and pepper.
4
- Fluff up the rice with a fork and divide between plates.
- Top with the basa, then drizzle over the mango sauce.
- Serve the broccoli alongside.
