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Fish En Papillote With Herby Cauliflower Crumb

Fish En Papillote With Herby Cauliflower Crumb

Rating
4rating out of 5

(244 reviews from our customers)

Prep Time

30 min

Cuisine

Asian

A clever homemade cauliflower crumb makes this dish low-carb as well as tasty. You'll cook your fish in a parcel 'en papillote' with spring onion and capers. Roast the cauliflower in the oven alongside sweet potato and add parsley for freshness. (Gluten-free, suitable for coeliacs).

Prep Time

30 min

Cuisine

Asian

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What is Gousto all about?

We send you everything you need to cook amazing recipes like this, delivered right to your door. Leave the planning to us!

Ingredients
For 2 people (double for 4)
Cauliflower
1 cauliflower
Spring-onion
1 spring onion
Capers
15g capers
fresh-parsley
5g parsley
Pangasius-fillet-(1)
2 x 100g basa fillets †
sweet-potato
1 small sweet potato
You Will Need
Non-stick pan, non-stick baking paper, butter, olive oil, pepper, salt

Nutritional Information*

Percentages are based on an adult's daily intake

  • 1 cauliflower
  • 1 spring onion
  • 1 bag of capers (15g)
  • 5g parsley
  • 2 x 100g basa fillets<span class="strong">†</span>
  • 1 medium sweet potato
Typical Values per 100g per serving
Energy 244 kJ
57 kcal
1012 kJ
238 kcal
Fat
of which saturates
0.7 g
0.3 g
3.1 g
1.3 g
Carbohydrate
of which sugars
7.4 g
2.8 g
30.6 g
11.7 g
Fibre 1.5 g 6.4 g
Protein 5.8 g 23.9 g
Salt 0.14 g 0.57 g
*Gousto’s nutritional information only applies to ingredients supplied by Gousto. The cooking process and additional ingredients added at home (listed under “What you’ll need”) will affect total values.
Ingredients contain
1 cauliflower
cauliflower(100%)
1 spring onion
spring onion
1 bag of capers (15g)
Capers, water, vinegar, salt.
5g parsley
flat parsley (100%)
2 x 100g basa fillets
basa fillet (fish) 100%
1 medium sweet potato
sweet potato
Allergens
  • Allergens highlighted by † (fish)

In addition to the recipe specific allergen information provided, due to production and packing methods Gousto boxes may also contain low levels of the following allergens: Cereals containing gluten; Crustaceans; Eggs; Fish; Peanuts; Soya; Milk; Nuts: almonds, hazelnuts, walnuts, cashews ,pecan nuts ,brazil nuts, pistachio nuts, macadamia nuts; Celery; Sesame; Sulphur dioxide and Sulphites; Lupin; Molluscs; Mustard.

Cooking Instructions
Instructions for 2 people (double for 4)
1 Fish En Papillote With Herby Cauliflower Mash

Preheat the oven to 200°C/ 180°C (fan)/ 425°F/ Gas 7

Cut the sweet potato[es] (skin on) into wedges

Cut the cauliflower[s] into small florets

2 Fish En Papillote With Herby Cauliflower Mash

Add the sweet potato wedges to one side of a baking tray

Add the cauliflower florets to the other side of the tray (or a separate tray!)

Add 2 tbsp [4 tbsp] olive oil and season with a pinch of salt and give everything a good mix up (keeping them separate)

Put the tray in the oven for 20 min or until the florets start to brown and crisp and the wedges are soft 

3 Fish En Papillote With Herby Cauliflower Mash

Meanwhile, trim then slice the spring onion[s] finely

 

4 Fish En Papillote With Herby Cauliflower Mash

Trim 2 [4] pieces of baking paper (or tin foil) approx. the size of A3 sheets of paper

Lay each basa fillet in the middle of 2 pieces (doubling it up prevents any leakages!)

Top the basa with the spring onions, capers, 1 tsp [2 tsp] butter and 1 tbsp [2 tbsp] olive oil

Add a pinch of salt and pepper

5 Fish En Papillote With Herby Cauliflower Mash

Scrunch the edges of the baking paper together around the basa to form a sealed parcel

Put the baking tray in the oven for 15 min or until the basa is cooked

Tip: your basa is cooked when it turns opaque and flakes easily

6 Fish En Papillote With Herby Cauliflower Mash

Meanwhile, chop the parsley finely, including the stalks

7 Fish En Papillote With Herby Cauliflower Mash

Add the cooked cauliflower and chopped parsley to a bowl with 1 tbsp [2 tbsp] butter and 1 tbsp [2 tbsp] of olive oil

Add a pinch of salt and pepper and roughly mash 

 

8

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Remove the basa from the baking paper and serve over the cauliflower mash with the sweet potatoes on the side

Spoon over the spring onionscapers and any remaining juices from the parcel

Enjoy!
 

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