Pan-fried sea bass with spicy salsa recipe

15 ratings Rate
  • Serves 2
  • 45 mins
  • 720 calories / serving
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First prepare the coconut rice. Heat the olive oil and butter in a large saucepan, add the red onion and fry over a gentle heat for about 10 minutes or until softened but not coloured. Add the ginger and garlic and fry for 2-3 minutes.

Add the rinsed rice and stir well to coat the grains of rice in the oil. Add the wine, turn up the heat to high and bubble for 1-2 minutes to burn off the alcohol. Add the rest of the ingredients, bring to the boil, cover with a lid, turn down the heat and simmer for 10 minutes. Remove from the heat, remove the lid and set aside.

Score the skin of the sea bass fillets at 1cm intervals and then season well, dust with plain flour and finally with turmeric.

Heat the olive oil in a large frying pan over a medium high heat, add the fish skin side down and fry for 2-3 minutes, flip over and fry for another 2 minutes and then remove from the heat.

Add the spring onions, garlic and chilli to the pan and fry for 1-2 minute. Add the chopped tomatoes, lime juice and season well and toss over a high heat for 30 seconds. Season well remove from the heat.

To serve, divide the rice between 4 plates, top with a seabass fillet per person and then pour over the tomato salsa. Scatter with coriander leaves and drizzle with olive oil before serving.

If you can't get a Scotch bonnet chilli, you can use red chillies instead. Leave the seeds in for extra heat.

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  • Ingredients

  • For the sea bass

  • 7.5ml (1/2tbsp) olive oil
  • 2 sea bass fillets, skin on
  • 1 tbsp plain flour
  • 1 tsp ground turmeric
  • For the salsa

  • 15ml (1 tbsp) olive oil
  • 2 spring onions, finely sliced
  • 1/2-1 red scotch bonnet chilli, deseeded, finely chopped
  • 1 garlic clove, finely chopped
  • 100g (3 1/2oz) cherry tomatoes, quartered
  • 1/2 lime, juice only
  • small handful coriander leaves, to serve
  • For the coconut rice

  • 7.5ml (1/2tbsp) olive oil
  • 10g (1/4oz) butter
  • 1 red onion, cut into thin wedges
  • 2cm piece root ginger, peeled, finely shredded
  • 1 garlic clove, chopped
  • 150g (5oz) basmati rice, rinsed
  • 75ml (2 1/2fl oz) white wine
  • 150ml (5fl oz) fresh chicken or vegetable stock
  • 150ml (5fl oz) coconut milk
  • 2 sprigs thyme
  • lime wedges, to serve
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  • Energy 3010kj 720kcal 36%
  • Fat 25g 36%
  • Saturates 6g 30%
  • Sugars 11g 12%
  • Salt 1.3g 22%

of the reference intake
Carbohydrate 81.7g Protein 38.1g Fibre 2.9g


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