eCook Meal
Cape Bream & Herbed Potato Bake
with roasted carrots
Think the ultimate potato bake – with a French twist, Chef! This creamy, bubbling potato dish, which is infused with garlic & thyme, perfectly complements pan-fried bream fillet, spiced with NOMU Seafood Rub & lemon juice. Served with oven-roasted carrot wedges and creamy cottage cheese.
Serving guide
Choose your portion size.
SOME PREP
Preheat the oven to 200°C. Place a pan over medium heat. When hot, add the garlic, thyme, and the flour. Lightly coat with cooking spray or oil and fry until fragrant, 1-2 minutes (shifting constantly). Pour in the almond milk and 50ml [100ml]|#7DA0D7 of water. Mix until combined and remove from the heat.
FANCY TATERS
Coat a small roasting dish with cooking spray or a drizzle of oil and layer the Potato in the tray. Pour over the garlic-milk mixture and season. Place in the oven and roast until cooked through and golden, 35-40 minutes. In the final 5 minutes, turn the oven onto the grill setting or the highest temperature.
CRISPY CARROTS
Spread the Carrot on a separate roasting tray. Coat in cooking spray or a drizzle of oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
FRAGRANT FISH
When the Potato has about 8 minutes remaining, place another pan over medium-high heat. Pat the fish dry with paper towel. When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 2-3 minutes. In the final minute, spice with the NOMU rub and the lemon juice (to taste). Remove from the pan and season.
BON APPÉTIT
Plate up the creamy baked Potato (leaving behind any excess sauce). Serve alongside the lemony fish and the Carrot wedges, dolloping the cottage cheese over the carrots. Garnish with the parsley. Good job, Chef!
SOME PREP
Preheat the oven to 200°C. Place a pan over medium heat. When hot, add the garlic, thyme, and the flour. Lightly coat with cooking spray or oil and fry until fragrant, 1-2 minutes (shifting constantly). Pour in the almond milk and 50ml [100ml]|#7DA0D7 of water. Mix until combined and remove from the heat.
FANCY TATERS
Coat a small roasting dish with cooking spray or a drizzle of oil and layer the Potato in the tray. Pour over the garlic-milk mixture and season. Place in the oven and roast until cooked through and golden, 35-40 minutes. In the final 5 minutes, turn the oven onto the grill setting or the highest temperature.
CRISPY CARROTS
Spread the Carrot on a separate roasting tray. Coat in cooking spray or a drizzle of oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
FRAGRANT FISH
When the Potato has about 8 minutes remaining, place another pan over medium-high heat. Pat the fish dry with paper towel. When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 2-3 minutes. In the final minute, spice with the NOMU rub and the lemon juice (to taste). Remove from the pan and season.
BON APPÉTIT
Plate up the creamy baked Potato (leaving behind any excess sauce). Serve alongside the lemony fish and the Carrot wedges, dolloping the cottage cheese over the carrots. Garnish with the parsley. Good job, Chef!
SOME PREP
Preheat the oven to 200°C. Place a pan over medium heat. When hot, add the garlic, thyme, and the flour. Lightly coat with cooking spray or oil and fry until fragrant, 1-2 minutes (shifting constantly). Pour in the almond milk and 150ml [200ml]|#7DA0D7 of water. Mix until combined and remove from the heat.
FANCY TATERS
Coat a small roasting dish with cooking spray or a drizzle of oil and layer the Potato in the tray. Pour over the garlic-milk mixture and season. Place in the oven and roast until cooked through and golden, 40-45 minutes. In the final 5 minutes, turn the oven onto the grill setting or the highest temperature.
CRISPY CARROTS
Spread the Carrot on a separate roasting tray. Coat in cooking spray or a drizzle of oil and season. Roast in the hot oven until golden, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 25-30 minutes (shifting halfway).
FRAGRANT FISH
When the Potato has about 8 minutes remaining, place another pan over medium-high heat. Pat the fish dry with paper towel. When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 2-3 minutes. In the final minute, spice with the NOMU rub and the lemon juice (to taste). Remove from the pan and season.
BON APPÉTIT
Plate up the creamy baked Potato (leaving behind any excess sauce). Serve alongside the lemony fish and the Carrot wedges, dolloping the cottage cheese over the carrots. Garnish with the parsley. Good job, Chef!
SOME PREP
Preheat the oven to 200°C. Place a pan over medium heat. When hot, add the garlic, thyme, and the flour. Lightly coat with cooking spray or oil and fry until fragrant, 1-2 minutes (shifting constantly). Pour in the almond milk and 150ml [200ml]|#7DA0D7 of water. Mix until combined and remove from the heat.
FANCY TATERS
Coat a small roasting dish with cooking spray or a drizzle of oil and layer the Potato in the tray. Pour over the garlic-milk mixture and season. Place in the oven and roast until cooked through and golden, 40-45 minutes. In the final 5 minutes, turn the oven onto the grill setting or the highest temperature.
CRISPY CARROTS
Spread the Carrot on a separate roasting tray. Coat in cooking spray or a drizzle of oil and season. Roast in the hot oven until golden, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 25-30 minutes (shifting halfway).
FRAGRANT FISH
When the Potato has about 8 minutes remaining, place another pan over medium-high heat. Pat the fish dry with paper towel. When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 2-3 minutes. In the final minute, spice with the NOMU rub and the lemon juice (to taste). Remove from the pan and season.
BON APPÉTIT
Plate up the creamy baked Potato (leaving behind any excess sauce). Serve alongside the lemony fish and the Carrot wedges, dolloping the cottage cheese over the carrots. Garnish with the parsley. Good job, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R166.20
for 4 servings · R41.55 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Low Fat Cottage Cheese needs 160 mlOrganic Low Fat Chunky Cottage Cheese with Chives 250 g R53.99 · whole pack (size can't be divided)R53.99
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Fresh Parsley needs 10 gParsley Refill 8 g 8 g at R23.99 · 1.25× packR29.99
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Lemon Juice needs 40 mlLemon Juice 500 ml 500 ml at R31.99 · 8% of packR2.56
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Carrot needs 480 gBulk Large Carrots 3 kg 3 kg at R49.99 · 16% of packR8.00
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Potato needs 800 gBulk Everyday Medium Potatoes 7 kg 7 kg at R75.99 · 11% of packR8.68
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Cornflour needs 20 mlMaizena Cornflour 500 g R39.99 · whole pack (size can't be divided)R39.99
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Garlic Cloves needs 2Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
Not in the Woolies basket — source these elsewhere:
- ButtaNutt Almond Milk
- NOMU Seafood Rub
- Dried Thyme
- Cape Bream Fillets
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Cape Bream & Herbed Potato Bake?
The preparation time for Cape Bream & Herbed Potato Bake with roasted carrots is between 25 and 40 minutes.
What is the total time required to make Cape Bream & Herbed Potato Bake with roasted carrots?
The total time required to make Cape Bream & Herbed Potato Bake with roasted carrots is between 50 and 65 minutes.
How many servings does Cape Bream & Herbed Potato Bake provide?
4 servings
What are the main ingredients in Cape Bream & Herbed Potato Bake?
ButtaNutt Almond Milk, Cape Bream Fillets, Carrot, Cornflour, Dried Thyme, Fresh Parsley, Garlic Clove, Garlic Cloves, Lemon Juice, Low Fat Cottage Cheese, NOMU Seafood Rub, Potato
What is the nutritional information of Cape Bream & Herbed Potato Bake?
Calories: 478, Carbs: 57 grams, Fat: grams, Protein: 42.3 grams, Sugar: 10 grams, Salt: 625 grams
How do I prepare Cape Bream & Herbed Potato Bake?
BON APPÉTIT: Plate up the creamy baked potato (leaving behind any excess sauce). Serve alongside the lemony fish and the carrot wedges, dolloping the cottage cheese over the carrots. Garnish with the parsley. Good job, Chef! FRAGRANT FISH: When the potato has about 8 minutes remaining, place another pan over medium-high heat. Pat the fish dry with paper towel. When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 2-3 minutes. In the final minute, spice with the NOMU rub and the lemon juice (to taste). Remove from the pan and season. CRISPY CARROTS: Spread the carrot on a separate roasting tray. Coat in cooking spray or a drizzle of oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway). FANCY TATERS: Coat a small roasting dish with cooking spray or a drizzle of oil and layer the potato in the tray. Pour over the garlic-milk mixture and season. Place in the oven and roast until cooked through and golden, 35-40 minutes. In the final 5 minutes, turn the oven onto the grill setting or the highest temperature. SOME PREP: Preheat the oven to 200°C. Place a pan over medium heat. When hot, add the garlic, thyme, and the flour. Lightly coat with cooking spray or oil and fry until fragrant, 1-2 minutes (shifting constantly). Pour in the almond milk and 50ml [100ml]|#7DA0D7 of water. Mix until combined and remove from the heat.
What should be prepared from my kitchen to make Cape Bream & Herbed Potato Bake?
ButtaNutt Almond Milk, Cape Bream Fillets, Carrot, Cornflour, Dried Thyme, Fresh Parsley, Garlic Clove, Garlic Cloves, Lemon Juice, Low Fat Cottage Cheese, NOMU Seafood Rub, Potato
How many calories does Cape Bream & Herbed Potato Bake have?
478 calories
How much fat content does Cape Bream & Herbed Potato Bake have?
grams