Oriental sea bass with noodles recipe

  • Serves 2
  • 15 mins to prepare and 10 mins to cook
  • 620 calories / serving
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First make the salsa (this can be done the day before and refrigerated), simply blitz the mango and lime juice with a hand blender until there are no lumps.

Season the fish well on both sides with the salt and pepper. With a very sharpe knife make 3 slahes just through the skin across the sides of the fillets. Heat half the oil in a heavy-based frying pan over a medium heat. Add the fish fillets, skin side down, and sprinkle the fennel seeds into the oil. Cook for 4-5 minutes, or until golden brown.

Warm 2 serving plates and heat a wok over medium-to-high heat with the remaining oil in it.

Flip the fish over in the frying pan and cook for 45 seconds. You need to work quickly here. Leaving the pan on the heat, remove the fish from the pan in the same order as you turned it, and place them on the warmed plates, skin side down. Drizzle the fish with some of the soy sauce.

Add the ginger, chilli and garlic to the pan that the fish was in, and add the remaining soy sauce and rice noodles to the wok. 
Stir-fry the noodles for 3 minutes and cook the ginger, etc in the frying pan for the same time.

Remove both pans from the heat. Stir the spring onions into the pan with the chilli, etc.

To serve, arrange the fish fillets over the noodles and spoon the chilli, spring onion mixture over the top. Finally, add some of the salsa to the plate. 

Cooking tip

This is a quick and impressive meal, but the timing is very important to get the fish cooked perfectly, and be able to serve it while it is still hot. Rice noodles work well here because they are quick to cook, but you could use egg noodles or even rice.

*Inspired by Martin D'S. featured in the Realfood Cookbook

  • Ingredients

  • 2 sea bass fillets, skin on
  • salt
  • pepper
  • 1tbsp sunflower oil
  • pinch fennel seeds
  • 1 generous tbsp soy sauce
  • smallish chunk root ginger, cut into thin matchsticks
  • 2 fat red chillies, deseeded and thinly shredded
  • 2 garlic cloves, thinly sliced
  • 1 packet cooked rice noodles
  • 3-4 spring onions, shredded lengthways
  • For the mango, lime and coriander salsa

  • 1 large ripe mango, peeled, stoned and roughly chopped
  • juice 1 lime
  • 2tbsp freshly chopped coriander leaves
  • Energy 2600kj 620kcal 31%
  • Fat 10g 14%
  • Saturates 1g 5%
  • Sugars 8g 9%
  • Salt 1.7g 28%

of the reference intake
Carbohydrate 95.2g Protein 35.5g Fibre 4.4g


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