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Pilaf-stuffed sea bass with sprout slaw recipe

Pilaf-stuffed sea bass with sprout slaw recipe

7 ratings

This pilaf-stuffed sea bass with sprout slaw is a delicious dinner for one that takes just 30 minutes to make. Full of aromatic flavours, it's a dish you'll return to again and again. See method

  • Serves 1
  • 5 mins to prepare and 25 mins to cook
  • 804 calories / serving
  • Gluten-free

Ingredients

  • 1 tbsp olive oil
  • 1 echalion (banana) shallot, ½ finely chopped, ½ thinly sliced
  • ¼ tsp ground cumin
  • ¼ tsp ground coriander
  • ½ x 250g pack microwave basmati rice or leftover cooked rice
  • 1 tbsp chopped fresh flat-leaf parsley
  • 15g dried cranberries
  • ½ orange, zested and flesh chopped
  • 190g pack boneless sea bass fillets
  • 1 tbsp orange juice
  • ½ tsp Dijon mustard
  • 1 tsp white wine vinegar
  • 80g Brussel sprouts, thinly sliced
  • 1 tbsp pomegranate seeds
Basmati rice can always be swapped for long-grain

Each serving contains

  • Energy

    3370kj
    804kcal
    40%
  • Fat

    36g 52%
  • Saturates

    7g 34%
  • Sugars

    31g 35%
  • Salt

    1.8g 30%

of the reference intake
Carbohydrate 71.8g Protein 47.7g Fibre 11.1g

Method

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Line a tray with baking paper.
  2. Heat ½ the oil in a medium saucepan, and fry the chopped shallot for 4-5 mins until softened. Add the cumin and coriander, season and cook for a further 1 min. Tip in the rice and cook for 1-2 mins until heated through. Remove from the heat then stir through the parsley, cranberries and chopped orange flesh.
  3. Cut 2 long pieces of twine and lay across the lined tray towards each short edge. Place 1 sea bass fillet on top, skin side down.
  4. Use a spoon to heap the rice filling onto the fillet, patting down with your hand if necessary. Place the other fillet on top, skin-side up, and tie each length of string tightly to secure.
  5. Drizzle the other ½ tbsp of oil over the fish and sprinkle with salt.
  6. Bake for 15-18 mins until the fish is cooked through and the skin is crispy.
  7. Meanwhile, make the slaw. In a small bowl or ramekin, whisk together the orange juice, mustard and vinegar. Season and toss with the sliced shallot, sliced sprouts and pomegranate seeds until evenly coated. Tip onto a plate.
  8. When the fish is cooked, carefully lift onto the plate using a spatula. Cut the string and gently tug until it comes away before serving.

See more Recipes for one

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