Buttered Basa & Sprout Tray Bake With Creamy Garlic Sauce
This one's for the trimmings. You'll bake buttery basa before piling on the potatoes, parsnips and sprouts. Smother the lot in a creamy, garlicky herb sauce to finish and get feasting. All Health Hub recipes meet one of these criteria: <600 calories, 3 of your 5/day, or a source of protein.
Ingredients for 2 people
Cooking for 3? 1 and a half for each ingredient Cooking for 4? Double each ingredient
You'll also need
Pepper, Salt, Butter, Olive oil, Water (or dietary alternatives)
Cooking instructions
Instructions for 2 [for 3] [for 4] portion recipe.
Before you begin...
This recipe takes around 5-10 min to prep, so get your baking tray[s] and all your ingredients ready, then wash your fruit and veg
Now, let's get started!
Preheat the oven to 220°C/ 200°C (fan)/ gas 7
Chop your potatoes (skins on) into bite-sized pieces
Trim the ends from your Brussels sprouts, then cut in half
Top, tail and chop your parsnip[s] in half lengthways, then into batons
Chop your Tenderstem broccoli in half
Add the chopped potatoes, chopped parsnips and halved Brussels sprouts to a baking tray (or two!) with a drizzle of olive oil and a generous pinch of salt
Give everything a good mix up and put the tray[s] in the oven for an initial 15-18 min or until the potatoes are tender
Meanwhile, add your soft cheese to a measuring jug with your dried thyme, roasted garlic paste, Chinese rice wine and vegetable stock mix
Mix until fully combined, then add 2 tbsp [3 tbsp] [4 tbsp] cold water
Stir it all together and set aside – this is your sauce
Use this time to clear up, set the table, have a cup of tea or simply chill!
Once the potatoes are tender, add the halved Tenderstem and your basa fillet[s] to the tray[s]
Tip: Nestle the basa in between the vegetables!
Top each basa fillet with a small knob of butter and a pinch of salt and pepper, then return the tray[s] to the oven and cook for a final 12-15 min or until the fish is cooked through – this is your buttered basa & sprout tray bake
Tip: Your fish is cooked once it turns opaque and flakes easily
Once the basa is cooked, put the sauce in the microwave for 1-2 min or until hot – this is your creamy garlic sauce
To serve, set the buttered basa & sprout tray bake in the middle of the table
Drizzle the creamy garlic sauce over the fish and season with a generous pinch of pepper
Dig in!
Nutritional information
Nutritional information only applies to ingredients supplied by Gousto.
serving
The cooking process and additional ingredients added at home (listed under “You'll also need”) will affect total values.
Allergens
Allergens highlighted by † (fish, milk).
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.
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