Garlic Butter Basa
with green beans, carrots and rice4.0(45)
Calories
:
651 kcalProtein
:
30.9g proteinDifficulty
:
EasyFamily Friendly
Quick
Allergens:
- Mustard
- Milk
- Fish
It doesn't get much better than basa basted in a rich garlicky butter sauce. A helping of something nourishing comes in the form of perfectly charred and softened green beans.
Ingredients
Serving amount
2 unit(s)
Garlic
150 grams
Rice
1 unit(s)
Lemon
5 grams
Parsley
1 sachet(s)
Paprika
(Contains: Mustard)
1 unit(s)
Carrot
150 grams
Green Beans
½ pack(s)
Butter
(Contains: Milk)
240 grams
Basa
(Contains: Fish)
Not included in your delivery
to taste
Salt
to taste
Oil
to taste
Pepper
to taste
Water
Nutrition Values
Energy (kJ)2723 kJ
Energy (kcal)651 kcal
Fat23.1 g
of which saturates14.7 g
Carbohydrate81.3 g
of which sugars8.7 g
Dietary Fiber4.9 g
Protein30.9 g
Salt1.1 g
Potassium259.5 mg
Calcium61 mg
Iron0.9 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Sieve
•Grater
•Pan with Lid
•Pot with Lid
Cooking steps
1
- 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 and cover with the lid.
- Cook for 10 mins, then remove the pot from the heat.
- Keep covered for another 10 mins or until ready to serve (the rice will continue to cook in its own steam).
2
- Meanwhile, roughly chop the parsley (stalks and all).
- Quarter the lemon.
- Peel and grate the garlic (or use a garlic press).
- Trim the green beans.
- Trim the carrot and halve lengthways (no need to peel). Chop into 1cm wide, 5cm long batons.
3
- Place a pan over medium-high heat with a drizzle of oil.
- Once hot, fry the carrot and green beans until starting to char, 2-3 mins.
- Lower heat to medium and cook for 1 min then add a splash of water and cover with a lid or some foil.
- Cook until the veg is tender, 4-5 mins.
- Drain any excess water and season to taste with salt and pepper. Remove from the pan and cover to keep warm.
4
- Give the pan a wipe then return to medium-high heat with half a pack of butter (per 2P) and a drizzle of oil.
- Once hot, lay the fillets in 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 centre.
- Season with salt and pepper.
TIP: If you like, add more butter for a creamier sauce.
5
- Add the garlic and paprika to the pan and cook until fragrant, 1 min.
- Squeeze in the juice of half of the lemon wedges.
- Add the chopped parsley and veg to the pan.
- Cook until warmed through, 1-2 mins.
6
- Fluff up the rice with a fork and divide between plates.
- Top with the green beans, carrots and garlic basa.
- Drizzle over the parsley butter sauce from the pan.
- Serve remaining lemon wedges on the side.
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